tag:blogger.com,1999:blog-1493248164876546272024-03-14T08:00:34.916-07:00Academia Superação* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.comBlogger18125tag:blogger.com,1999:blog-149324816487654627.post-57047190870277266162016-09-10T07:26:00.001-07:002016-09-10T07:30:13.773-07:00O que é Whey Protein? Tipos e dicas de como usar.<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinf-EL655XGbIZTrQXsvi4i5YnH7r-Xp5ggJ5pqvxydalWuwaBPD8-Qzib_Or0LhT-aQbFKj1yHmAty0HUCxX13c8X0V2ZshQXEt4l9NuXWVUMm_ik8zkhlFl5MH28uOk_ZEAJP-3dYlg/s1600/Whey-Protein.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinf-EL655XGbIZTrQXsvi4i5YnH7r-Xp5ggJ5pqvxydalWuwaBPD8-Qzib_Or0LhT-aQbFKj1yHmAty0HUCxX13c8X0V2ZshQXEt4l9NuXWVUMm_ik8zkhlFl5MH28uOk_ZEAJP-3dYlg/s320/Whey-Protein.jpg" width="320" /></a><b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;">Whey Protein</span></b><span class="apple-converted-space"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;"> </span></span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;">é o nome comercial que foi
dado à proteína do leite, extraída de seu soro no momento da fabricação do
queijo e </span><span style="font-family: "arial" , sans-serif;">é a mais rica fonte
de aminoácidos de cadeia ramificada (</span><u><span style="color: #ec0000; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">BCAA</span></u><span style="font-family: "arial" , sans-serif;">). Fornece ao corpo o
nível perfeito de aminoácidos para a força, recuperação e construção celular.</span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;"> Além de
ter grande quantidade de proteína, seu valor biológico é muito alto.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;">Alguns efeitos da suplementação com Whey Protein:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 12pt;">Aumento de massa muscular magra;<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 12pt;">Recuperação e reparo acelerado dos músculos;<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 12pt;">Redução da ruptura muscular pós treino;<o:p></o:p></span></div>
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</span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 12pt;">Aumenta a taxa metabólica.<o:p></o:p></span></div>
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<span style="font-family: "helvetica" , sans-serif; font-size: 17pt;">Whey Protein
Concentrado<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;"> E</span><span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">sse Whey é fabricado sob a técnica de ultra filtragem, que segura as
moléculas grandes de proteína, porém contém gordura e lactose e sua capacidade
de absorção pelo organismo pode ser de até 80%. </span><span style="font-family: "arial" , sans-serif;">Pode fornecer de 29 a 89% de proteína, dependendo
do tipo de produto. É mais utilizado como aditivo alimentar, devido seu baixo
custo e processo de fabricação. Não é indicado para intolerantes à lactose. É a
forma mais barata e rica em aminoácidos essenciais e de cadeia ramificada,
que permitem a liberação de componentes bioativos responsáveis pela aceleração
do anabolismo e recuperação muscular.<o:p></o:p></span></div>
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<span style="font-family: "helvetica" , sans-serif; font-size: 17pt;">Whey Protein Isolado<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.5pt; line-height: 15.1pt; text-align: justify;"> Nesse, o produto passa por um processo chamado de
microfiltração ou troca iônica.</span><span style="font-family: "arial" , sans-serif; line-height: 15.1pt; text-align: justify;"> É a forma de Whey mais pura, contendo cerca de 90% ou mais de proteína
em sua composição. Além disso, a maioria das Wheys Isoladas são isentas de
gordura e com menos de 1% de lactose, sendo o mais indicado para os portadores
de intolerância à lactose. Possui todas as vitaminas e mineras do leite, além
de todos aminoácidos essenciais, não essenciais e condicionalmente essenciais.
Sua digestão é considerada ótima.</span></div>
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<span style="font-family: "arial" , sans-serif;"> </span><span style="font-family: "helvetica" , sans-serif; font-size: 17pt; text-align: center;">Whey Protein
Hidrolisado</span></div>
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<span style="font-family: "helvetica" , sans-serif; font-size: 17pt;"> </span><span style="line-height: 15.1pt; text-align: left;"> E</span><span style="font-family: "arial" , sans-serif; line-height: 15.1pt; text-align: left;">sse Whey passa por um processo chamado hidrolise enzimática, ou seja, as
moléculas de proteína são quebradas em particulas menores, tornando-o mais
fácil e rápido de ser digerido (o corpo chega a absorver quase 100%da quantia
ingerida). É um tipo de proteína que tem menores possibilidades de causar
reações alérgicas. Pode conter traços de gordura, carboidratos, e mineiras.
Necessita de muitos litros de leite para ser confeccionado.</span></div>
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<span style="font-family: "arial" , sans-serif; line-height: 15.1pt; text-align: left;"><br /></span></div>
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<span style="color: #737373; font-family: "arial" , sans-serif; font-size: 18.0pt;"> </span><span style="background-color: white; font-family: "helvetica" , sans-serif; font-size: 17pt; text-align: center;">NÃO TOME EM QUALQUER
HORÁRIO</span></div>
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<span style="font-family: "arial" , sans-serif;"> Está muito enganado aquele que acha que pode tomar o seu whey protein a
qualquer hora do dia e de qualquer jeito, já que toda proteína que você come e
não é utilizada pelo organismo não vira estoque no corpo, ela é naturalmente
eliminada na urina quando ingerida em excesso.</span></div>
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<span style="font-family: "helvetica" , sans-serif; font-size: 17pt; text-align: center;">WHEY PROTEIN PARA
GANHAR MASSA MUSCULAR</span></div>
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<span style="font-family: "arial" , sans-serif;"> </span><span style="font-family: "arial" , sans-serif; line-height: 15.1pt;">Para usar o whey protein para ganhar massa muscular é preciso entender
melhor como funciona a absorção desse suplemento no organismo.</span></div>
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<span style="font-family: "arial" , sans-serif;"> O organismo humano utiliza qualquer fonte de proteína da nossa dieta
para várias funções metabólicas, sendo uma delas a recuperação de fibras
musculares que são perdidas ao longo do dia, especialmente depois da prática de
atividade física.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;"> O whey protein é o suplemento certo para treinos de alta intensidade.
Não é um suplemento só para quem faz treino bruto, mas sim para ajudar a repor
a massa muscular adequando sua ingestão proteica.</span></div>
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<span style="font-family: "helvetica" , sans-serif; font-size: 17pt; text-align: center;">WHEY PROTEIN
PÓS-TREINO</span></div>
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<span style="font-family: "arial" , sans-serif;"> Tradicionalmente é recomendado o consumo do whey protein no período pós
treino. </span><span style="font-family: "arial" , sans-serif; line-height: 20.1333px;">Quando a proteína é consumida antes do treino ela é utilizada como fonte de energia para o organismo, assim como o carboidrato ou a gordura.</span></div>
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<span style="font-family: "arial" , sans-serif;"> O whey protein é a maneira mais rápida para recuperar as perdas
proteicas que você naturalmente tem quando faz um treino intenso.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;"> O consumo desse concentrado de soro do leite, ajuda a repor essa perda
proteica, para que essas novas fibras sejam exercitadas no treino seguinte,
fazendo com que suas células aumentem de tamanho e, consequentemente, resultem
no visual musculoso.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;"> Esse suplemento pode ser tomado imediatamente após o treino ou quando
você chegar em casa, em um período de até 30 minutos, porém deve ser evitado
durante o treino.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;"> </span></div>
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<span style="font-family: "arial" , sans-serif; line-height: 15.1pt;"> </span><span style="font-family: "helvetica" , sans-serif; font-size: 17pt; line-height: 15.1pt; text-align: center;">DICAS PARA ADICIONAR
O WHEY PROTEIN À DIETA</span></div>
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<span style="font-family: "arial" , sans-serif;"> Tomar whey não é somente misturar aquele pó com água e colocar na
coqueteleira .É preciso saber casar esse suplemento com os alimentos certos
para bombar ainda mais a sua absorção e efeitos no organismo.<o:p></o:p></span></div>
<br />
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<span style="font-family: "arial" , sans-serif;"> A mistura tradicional é feita entre o whey protein e um copo de leite
integral. Porém é importante relembrar que o leite, por conter gordura, pode
retardar a absorção do suplemento. Neste caso, a melhor opção seria o leite
desnatado ou a água.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.1pt; margin-bottom: 11.25pt; text-align: justify;">
<span style="font-family: "arial" , sans-serif;">Por: Fabiano Aguiar</span></div>
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<span style="font-family: "arial" , sans-serif;">Fontes: feitodeiridium, horadotreino, dicasdetreino</span></div>
</div>
* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0tag:blogger.com,1999:blog-149324816487654627.post-49826004263323818552016-09-08T15:49:00.000-07:002016-09-08T15:51:08.170-07:00Hipertrofia X Dieta – A importância da proteína para o crescimento muscular<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLxxJsfHspuU5ic-rNp0ROatI8k60C5Jh9Whc7k6K_kf_5OUgNn0XGffaXQ_3g4zBacCGh6QpiXYldiP-adbam73w9jwnvxL5heRx8nl7RgfTrhEVJckZLsVOReTfdrGs9GDoqEPBinXI/s1600/Alimentos-ricos-em-prote%25C3%25ADnas.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="137" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLxxJsfHspuU5ic-rNp0ROatI8k60C5Jh9Whc7k6K_kf_5OUgNn0XGffaXQ_3g4zBacCGh6QpiXYldiP-adbam73w9jwnvxL5heRx8nl7RgfTrhEVJckZLsVOReTfdrGs9GDoqEPBinXI/s200/Alimentos-ricos-em-prote%25C3%25ADnas.jpg" width="200" /></a></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">O seu treino pode estar
correto, porém você não ver resultados. O grande vilão pode ser a sua dieta!<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">A prática regular de
exercícios físicos, unida à alimentação saudável, está cada vez mais associada
à melhor qualidade de vida e hipertrofia muscular.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">Para a prática da
musculação, os exercícios com peso são os mais utilizados, exigindo a força
como principal capacidade motora, ocorrendo assim o aumento da força muscular
que apresenta como principal modificação morfológica a hipertrofia muscular.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">Aliada ao treinamento,
uma alimentação adequada deve ser adotada, por ser responsável pelo
fornecimento de energia e nutrientes que otimizam a realização do exercício,
bem como reparação e reconstituição de tecidos corporais.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">Atletas precisam de uma
dieta rica em proteína para construir e reparar os músculos e também há
evidências de que as necessidades proteicas sejam aumentadas entre praticantes
de atividade física. Portanto, este nutriente é muito importante para a
reparação e formação de tecido muscular.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">A<span class="apple-converted-space"> </span><b>hipertrofia muscular</b><span class="apple-converted-space"> </span>é uma resposta fisiológica
caracterizada pelo aumento do volume dos<span class="apple-converted-space"> </span>músculos<span class="apple-converted-space"> </span>decorrentes de estímulos gerados pelo
exercício físico. Esta resposta é uma adaptação ao estresse decorrente do
aumento de tensão e/ou ph gerados no tecido muscular. A<span class="apple-converted-space"> </span>musculação<span class="apple-converted-space"> </span>é a forma mais eficiente de obter
hipertrofia muscular.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">A hipertrofia não se
deve somente à musculação. É necessária uma<span class="apple-converted-space"> </span>dieta<span class="apple-converted-space"> </span>adequada para suprir a perda de energia
e possibilitar a construção do músculo. Uma dieta inapropriada acompanhada de
musculação pode resultar em perda de conteúdo proteico no tecido muscular, pois
o corpo utilizará as proteínas dos músculos para suprir as demandas
energéticas. A<span class="apple-converted-space"> </span>hipertrofia, que
consiste no ganho de massa muscular, ocorre quando o músculo faz determinado
esforço. Essa contração consiste no deslizamento da<span class="apple-converted-space"> </span>actina<span class="apple-converted-space"> </span>sobre a<span class="apple-converted-space"> </span>miosina, que dependendo do ponto de
inserção nos<span class="apple-converted-space"> </span>ossos<span class="apple-converted-space"> </span>irão realizar um determinado movimento
no corpo.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">Homens e mulheres
necessitam de quantidades diárias distintas de proteínas por razões
fisiológicas e genéticas, entre 0,75g por kg para mulheres e 0,84g por kg para
homens. <o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">Obs: Esses valores são
para pessoas não atletas e que não fazem atividades físicas regularmente (
dados da OMS – Organização Mundial de Saúde), ou seja, para praticantes de
atividades físicas ou atletas a coisa muda de figura!<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">HOMENS: 2,0g/kg a
4,0g/kg (acima de 2,0g/kg para fisiculturistas)<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">MULHERES: 1,6g/kg a
3,2g/kg (acima de 1,6g/kg para fisiculturistas)<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<br /></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<br /></div>
<h2>
Exemplo: Homem, praticante de musculação e 84kg de peso corporal.<o:p></o:p></h2>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">84kg x 2,0g = 168g de
proteína por dia.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">Obs: Os resultados em
gramas podem ser divididos em 6 refeições diárias.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">Ex: 6 refeições com 28g
de proteína cada..<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">25g de Carne, 3 ovos
cozidos e 50g de arroz (aproximadamente 28g de proteína) <o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<br /></div>
<h2>
Mulher, praticante de musculação e 54kg de peso corporal.<o:p></o:p></h2>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">54kg x 1,6 = 86,4kg de
proteína por dia.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">Obs: Os resultados em
gramas podem ser divididos em 6 refeições diárias.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">Ex: 6 refeições com
14,4g de proteína cada..<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">25g de Carne, 1 ovo
cozidos e 50g de arroz (aproximadamente 15g de proteína) <o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<br /></div>
<div class="MsoTitle">
<span style="font-size: 16.0pt; mso-bidi-font-size: 28.0pt;">Importante:
são apenas exemplos, vocês podem montar suas dietas de outras formas, mudando a
fonte de proteína e adicionando legumes e saladas.. Ou substituindo-as por
bebidas proteicas, como o whey protein.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<br /></div>
<div class="MsoNormal" style="background: white; margin-bottom: 0.0001pt; vertical-align: top;">
<span style="font-family: "helvetica" , sans-serif; font-size: 20.0pt;">Tabela de alimentos ricos em
proteína animal<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: 0.0001pt; vertical-align: top;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP3b37kruHbRMIsRjzm2PlWHEaf-_DNF8CStH1CGmSeo3Pw_d9tO5RrqGU5iS90x_-Vju8vG3PiwBddJ8QlE4H0Vb8rna-0_daKY6HXK8py1V58E29T5RNRn7L9Gkwhx3wsoXx4uLqVos/s1600/Alimentos-ricos-em-prote%25C3%25ADnas.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="137" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP3b37kruHbRMIsRjzm2PlWHEaf-_DNF8CStH1CGmSeo3Pw_d9tO5RrqGU5iS90x_-Vju8vG3PiwBddJ8QlE4H0Vb8rna-0_daKY6HXK8py1V58E29T5RNRn7L9Gkwhx3wsoXx4uLqVos/s200/Alimentos-ricos-em-prote%25C3%25ADnas.jpg" width="200" /></a></div>
<br />
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<span style="font-family: "arial" , sans-serif; font-size: 10.5pt;">Os alimentos ricos em
proteína de origem animal são principalmente carnes, peixes, ovos e leite e
derivados. Veja na tabela a seguir a quantidade desse nutriente que cada
alimento fornece.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="background: #F9F9F9; border-collapse: collapse; border: none; mso-border-alt: solid #DBDBDB .75pt; mso-yfti-tbllook: 1184; width: 473px;">
<tbody>
<tr>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB; border-left: inset; border-right: inset; border-top: inset white; border-width: 1.0pt; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="border: none 1.0pt; font-family: "helvetica" , sans-serif; padding: 0cm;">Alimentos</span></b><span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: inset white 1.0pt; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="border: none 1.0pt; font-family: "helvetica" , sans-serif; padding: 0cm;">Proteína animal por 100 g</span></b><span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: inset white 1.0pt; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="border: none 1.0pt; font-family: "helvetica" , sans-serif; padding: 0cm;">Energia por 100 g</span></b><span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Carne de frango<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">32,8 g<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">148 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Carne de vaca<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">26,4 g<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">163 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Queijo<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">26 g<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">316 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Salmão grelhado<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">23,8 g<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">308 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Pescada<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">19,2 g<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">109 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Ovo (2 ovos)<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">13 g<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">149 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Iogurte<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">4,1 g<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">54 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Leite<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">3,3 g<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">47 calorias<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
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<div class="MsoNormal">
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<h2 style="background: white; margin-bottom: .0001pt; margin: 0cm; vertical-align: top;">
<span style="font-family: "helvetica" , sans-serif; font-size: 20.0pt; font-weight: normal;">Tabela de alimentos ricos em proteína vegetal<o:p></o:p></span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho7rSDxRkudlecalizNq53MurNJnG1zA6x86nuBVf7u8mPTaL8tqA8yYzdJ5Hmr_2ql2YCdcsfqEtWH-xmwHSuFiqf6hsSVE7v2nb3fjXvXzuE6Z5XlV1gCmMd3IzeNS9aPmLrQX7qeog/s1600/Vegetais.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="104" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho7rSDxRkudlecalizNq53MurNJnG1zA6x86nuBVf7u8mPTaL8tqA8yYzdJ5Hmr_2ql2YCdcsfqEtWH-xmwHSuFiqf6hsSVE7v2nb3fjXvXzuE6Z5XlV1gCmMd3IzeNS9aPmLrQX7qeog/s200/Vegetais.jpg" width="200" /></a></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "helvetica" , sans-serif; font-size: 11.5pt;">Os alimentos ricos
em proteína vegetal são importantes principalmente em dietas vegetarianas,
fornecendo quantidades adequadas de aminoácidos para manter a formação de
músculos, células e hormônios no corpo. Veja na tabela a seguir os principais
alimentos de origem vegetal que são ricos em proteínas.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="background: #F9F9F9; border-collapse: collapse; border: none; mso-border-alt: solid #DBDBDB .75pt; mso-yfti-tbllook: 1184; width: 0px;">
<tbody>
<tr>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB; border-left: inset; border-right: inset; border-top: inset white; border-width: 1.0pt; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="border: none 1.0pt; font-family: "helvetica" , sans-serif; padding: 0cm;">Alimentos</span></b><span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: inset white 1.0pt; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="border: none 1.0pt; font-family: "helvetica" , sans-serif; padding: 0cm;">Proteína vegetal por 100 g</span></b><span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: inset white 1.0pt; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="border: none 1.0pt; font-family: "helvetica" , sans-serif; padding: 0cm;">Energia por 100 g</span></b><span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Soja<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">12,5 g<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">140 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Quinoa<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">12,0 g<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">335 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Trigo sarraceno<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">11,0 g<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">366 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Millhete<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">11,8 g<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">360 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Lentilhas<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">9,1 g<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">108 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Tofu<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">8,5 g<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">76 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Feijão<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">6,6 g<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">91 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Ervilhas<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">6,2 g<o:p></o:p></span></div>
</td>
<td style="background: #EAEAEA; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">63 calorias<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: inset 1.0pt; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Arroz cozido<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">2,5 g<o:p></o:p></span></div>
</td>
<td style="background: #F5F5F6; border-bottom: solid #DBDBDB 1.0pt; border-left: none; border-right: inset 1.0pt; border-top: none; mso-border-bottom-alt: solid #DBDBDB; mso-border-left-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext; mso-border-right-alt: inset windowtext; mso-border-top-alt: inset white .75pt; mso-border-top-alt: inset white; mso-border-width-alt: .75pt; padding: 7.5pt 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="line-height: 17.3pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "helvetica" , sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">127 calorias<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
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<div class="MsoNormal">
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<span style="font-family: "helvetica" , sans-serif; font-size: 11.5pt;">Com essas tabelas e
os valores proteicos necessário, será mais fácil montar uma dieta mais
equilibrada e de qualidade proporcionando ótimos resultados nos seus treinos!<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "helvetica" , sans-serif; font-size: 11.5pt;">Bons treinos e até a
próxima<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "helvetica" , sans-serif; font-size: 11.5pt;">Por Fabiano Aguiar<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 6.0pt; text-align: justify; text-indent: 35.4pt;">
<span style="font-family: "helvetica" , sans-serif; font-size: 11.5pt;">Fontes:<o:p></o:p></span></div>
<br />
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<span style="font-family: "helvetica" , sans-serif; font-size: 11.5pt;">Tuasaude,treinomestre,emagrecimentocerto,minhavida,
clinicaesportivajaneteneves<o:p></o:p></span></div>
</div>
* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0tag:blogger.com,1999:blog-149324816487654627.post-52662297557435672882016-08-26T16:15:00.000-07:002016-08-29T17:23:53.573-07:00Hipertrofia Para Mulheres ( Mitos e Verdades) Glúteos - Parte 1 – Agachamentos ou extensões de quadril?<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia20xggzDOz5bUqLCBFTHYXrS-TbN0Kg9NnhOtzTJIuzGxFoZtd_SD5BwS8jqJO-YvLgdhdzdrGjq6bgO7Ea4_zrGgdhVRAcvYxJfjr8ai8330XLuksMCrys8U3n3TwzJKzMT2svE2-DU/s1600/treino-gluteos-chamada_e950456b0ec87242c77c3d0abeb76a5e.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia20xggzDOz5bUqLCBFTHYXrS-TbN0Kg9NnhOtzTJIuzGxFoZtd_SD5BwS8jqJO-YvLgdhdzdrGjq6bgO7Ea4_zrGgdhVRAcvYxJfjr8ai8330XLuksMCrys8U3n3TwzJKzMT2svE2-DU/s320/treino-gluteos-chamada_e950456b0ec87242c77c3d0abeb76a5e.png" width="320" /></a><span style="color: #333333; font-family: "helvetica" , sans-serif;">A<span class="apple-converted-space"> </span><strong>hipertrofia muscular</strong><span class="apple-converted-space"> </span>é o<span class="apple-converted-space"> </span><strong>aumento da massa muscular</strong>,
que provoca o crescimento visível da musculatura. O processo de crescimento é
consequência da estimulação física à qual o corpo é submetido ou devido aos
estímulos hormonais, que atuam em determinados tecidos.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.8pt; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 35.4pt;">
<span style="color: #333333; font-family: "helvetica" , sans-serif;">A prática de<span class="apple-converted-space"> </span><strong>musculação</strong>,
juntamente com o ajustado funcionamento do metabolismo do organismo, é o método
mais eficaz para obter massa muscular. No entanto, os treinos devem ser
acompanhados por profissional especializado, assim como a orientação no consumo
equilibrado dos nutrientes necessários (carboidratos e proteínas) para a
ocorrência de hipertrofia.<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "helvetica" , sans-serif;">A hipertrofia feminina
pode causar muitas dúvidas entre as mulheres, algumas ficam com medo de perder
a feminilidade, ficarem parecidas com homens e etc. Portanto não há porque se preocupar,
não há qualquer razão para que os treinos de homens e mulheres sejam
diferentes, graças as diferenças hormonais, genéticas e alimentares. Um homem e
uma mulher que façam o mesmo exercício vão apresentar resultados completamente
diferentes.<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "helvetica" , sans-serif;">Outro exemplo é que na
maioria das vezes, mulheres se recusam a treinar membros superiores por acharem
que ficarão com as costas largas, braços grossos e tal, se preocupam apenas com
abdômen, glúteos e pernas.<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "helvetica" , sans-serif;">Um verdadeiro festival
de erros e desinformação, que impedem muitas mulheres de atingir seus objetivos
de forma eficaz.<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "helvetica" , sans-serif;">O músculo glúteo
médio faz parte das estruturas que constituem o CORE (músculos centrais do
corpo que sustentam a coluna) e apresenta grande importância na estabilização
da pelve e dos membros inferiores, eles também realizam uma rotações externas e
abdução, promovendo uma biomecânica mais eficiente durante a prática
desportiva.<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "helvetica" , sans-serif;">Os glúteos são
músculos extremamente importantes e quando bem desenvolvidos são muito fortes,
eles realizam funções como extensão do quadril, abdução e rotação externa de
quadril. Além disso seu treino previne dores lombares e disfunções de bacia e
joelhos. <o:p></o:p></span></div>
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<span style="color: #333333; font-family: "helvetica" , sans-serif;">Durante um treino de
glúteos é muito importante, variar os estímulos e variáveis importantes como
por exemplo velocidade, intensidade, volume, angulação, pois como falamos
trata-se de um grupo muscular muito forte e de fácil adaptação.<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "arial black" , sans-serif; mso-bidi-font-family: Helvetica;">Ativação dos Glúteos com Exercícios<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhupczMEqMReFk5qdAP5nbB38AQMH0pJVhA0D3WYU2FpArfp3y8Ylgo8VMRkmMlDZDJ2VZRDSlAFQ_qzcmyn3d4jRfQJaBs_VRAwSsXRjn4r0NeLtM8Sb12PqsYT326OVrC4khYGEISitU/s1600/agachamento+unilat.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhupczMEqMReFk5qdAP5nbB38AQMH0pJVhA0D3WYU2FpArfp3y8Ylgo8VMRkmMlDZDJ2VZRDSlAFQ_qzcmyn3d4jRfQJaBs_VRAwSsXRjn4r0NeLtM8Sb12PqsYT326OVrC4khYGEISitU/s200/agachamento+unilat.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUx7GPA1PE3ipKOFon9uadagjzS8qExiU6hsystfkaRjCt0oBNWqndHSORC3MTVMc4JJwOTzTqmhAAVk1BCn8itcYE3AlcMMCnF2VoDiq87vfHIlZvC15mfih7ZOfJHb7hknefs5KiXmk/s1600/agachamento.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="138" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUx7GPA1PE3ipKOFon9uadagjzS8qExiU6hsystfkaRjCt0oBNWqndHSORC3MTVMc4JJwOTzTqmhAAVk1BCn8itcYE3AlcMMCnF2VoDiq87vfHIlZvC15mfih7ZOfJHb7hknefs5KiXmk/s200/agachamento.jpeg" width="200" /></a><span style="color: #333333; font-family: "helvetica" , sans-serif;">De acordo com estudos
utilizando a eletromiografia, comprova que, entre todos os exercícios dinâmicos
realizados, o que promoveu maior resultado do glúteo máximo foi o agachamento unilateral,
a ativação foi de 38% em média. No agachamento parcial a ativação do glúteo
máximo é de 17%, já no agachamento em 90º chega a 28%, e marca de 35% no
agachamento a fundo.</span><span style="color: #333333; font-family: "trebuchet ms" , sans-serif; font-size: 13.5pt;"> </span><span style="color: #333333; font-family: "helvetica" , sans-serif;">O stiff teve uma ativação de cerca de 28%, enquanto o leg press
teve uma ativação de cerca de 19%. Quanto maior a amplitude e a carga, maior
será a ativação dos músculos dos glúteos, desde que a correta execução seja
feita.<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "helvetica" , sans-serif;"><br /></span></div>
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<span style="color: #333333; font-family: "helvetica" , sans-serif;"><br /></span></div>
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<span style="color: #333333; font-family: "helvetica" , sans-serif;">A popular extensão de
quadril 4 apoios, seja ela com caneleira ou em máquinas e polias, que ainda é
muito utilizada e que é muito pouco eficiente, foi a que teve a menor ativação
do glúteo máximo, ficando como uma média de 12% de ativação.<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "arial black" , sans-serif; mso-bidi-font-family: Helvetica;">Conclusão</span><span style="color: #333333; font-family: "helvetica" , sans-serif;">:<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "helvetica" , sans-serif;">Exercícios localizados
para glúteos, tais como extensão de quadril com caneleira, extensão de quadril
na polia ou máquinas para glúteos são pouco eficientes no que diz respeito a
ativação do glúteo máximo, porém sem dúvida é de grande valia pra iniciantes.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilYg8x7RLBFhNVJQ6dW7Ba9tXgD0NKmDvSrb146vr79ppGT0CoXThks9xcr862R_79rXDHQoxEpdb1F-UopcUbgKcvQpkXoVJsmnsIN1_XKfIEIH__QhfiwgqoOtMLC5Tuh04KDAlapj0/s1600/extens%25C3%25A3o-quadril-solo-exercicios-bumbum-durinho1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="167" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilYg8x7RLBFhNVJQ6dW7Ba9tXgD0NKmDvSrb146vr79ppGT0CoXThks9xcr862R_79rXDHQoxEpdb1F-UopcUbgKcvQpkXoVJsmnsIN1_XKfIEIH__QhfiwgqoOtMLC5Tuh04KDAlapj0/s320/extens%25C3%25A3o-quadril-solo-exercicios-bumbum-durinho1.jpg" width="320" /></a><span style="color: #333333; font-family: "helvetica" , sans-serif;">Portanto, se deseja
glúteos fortes e bem desenvolvidos, use e abuse dos exercícios feitos com peso livre,
sendo que seu treino pode, sem maiores problemas, ser feito totalmente com este
tipo de exercício, sem a necessidade de exercícios mais “isolados”.<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "helvetica" , sans-serif;">Por: Fabiano Aguiar</span></div>
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<span style="background-color: white; color: #333333; font-family: "helvetica" , sans-serif; line-height: 16.8pt; text-align: justify; text-indent: 35.4pt;">Fontes:</span><br />
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<span style="color: #333333; font-family: "helvetica" , sans-serif;">Treino Mestre,
Muscularchincks, comeceaemagrecer<o:p></o:p></span></div>
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* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0tag:blogger.com,1999:blog-149324816487654627.post-41800697213133157822013-04-17T04:12:00.000-07:002013-04-17T04:12:05.454-07:00Como perder peso sem sentir fome?<div dir="ltr" style="text-align: left;" trbidi="on">
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Perder peso significa sentir fome durante todo o dia, certo?
Isso é o que muitas pessoas pensam, mas ao mesmo tempo você precisa diminuir a
sua ingestão de calorias, porém você não deve comer tão pouco ou ficará com
fome o dia todo. Ao comer os alimentos certos na hora certa, é fácil diminuir
calorias,<span style="color: red;"> </span>sem sentimento de privação e fome
perpétua. </div>
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<o:p> </o:p> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF4846u0VfFfri4Sj2UsEfctEvwMWpHtOUfyqqw6HWzyURinHMfvO1GKu_F4KcKwxsfR9XlLSrcbCjVMpQQ1JADn5myy2OP-XvCUfPxuxeycOPWLbslY24XVDfzKk6x-Rbf_FmaU6-JVA/s1600/c159a6fbc8b996cb_weight-loss.preview.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF4846u0VfFfri4Sj2UsEfctEvwMWpHtOUfyqqw6HWzyURinHMfvO1GKu_F4KcKwxsfR9XlLSrcbCjVMpQQ1JADn5myy2OP-XvCUfPxuxeycOPWLbslY24XVDfzKk6x-Rbf_FmaU6-JVA/s320/c159a6fbc8b996cb_weight-loss.preview.jpg" width="320" /></a></div>
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<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Carboidratos na parte da manhã: Quando você
acorda, carboidratos-sustentáveis </span><span style="font-family: 'Cambria Math', serif; text-indent: -18pt;"></span><span style="text-indent: -18pt;">de energia é
o caminho a percorrer. Tendo carboidratos complexos na parte da manhã irá sentir-se
cheio e impedi-lo de se cansar antes do almoço. Inclua grãos integrais e
frutas no café da manhã, e que, sentindo-se saciado completo vai realizar
durante todo o dia.</span></li>
</ul>
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<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">Comer mais vezes: Sentar para três grandes
refeições parece que deve ser o suficiente, mas com tantas horas entre comer, a
fome está prestes a acontecer. Ajustar o seu horário de comer e plano para três
refeições pequenas (300 a 500 calorias, dependendo do seu limite diário de
calorias) com dois ou três pequenos lanches (150 calorias ou menos) para
preencher as lacunas. Comer a cada duas ou três horas vai manter os níveis de
açúcar no sangue estável, e vai impedir esse sentimento de fome.</span></li>
</ul>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span></div>
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<li><span style="font-family: Symbol; text-indent: -18pt;"><span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="text-indent: -18pt;">Proteínas: Pesquisadores acreditam que a
proteína ajuda a reduzir o apetite, pois ajuda a manter os níveis de açúcar no
sangue, o que pode reduzir a ansiedade. Certifique-se de incluir carnes magras,
laticínios com baixo teor de gordura, ovos, leguminosas, nozes em cada refeição
- especialmente o jantar - para evitar lanches de fim de noite.</span></li>
</ul>
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<o:p> </o:p><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-indent: -18pt;">As gorduras saudáveis </span><span style="font-family: 'Cambria Math', serif; text-indent: -18pt;"></span><span style="text-indent: -18pt;">são suas amigas: boas gorduras, como os ácidos graxos monoinsaturados (MUFA) encontrados no azeite de oliva, nozes e abacate, tem se mostrado
eficazes para ajudar a reduzir a gordura da barriga e que podem aumentar
a queima de calorias todos os dias.</span></div>
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<li><span style="font-family: Symbol; text-indent: -18pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="text-indent: -18pt;">Comer uma salada grande, uma vez por dia: Cerrtifique-se
de que uma das suas refeições diárias seja uma grande e saudável salada. A mastigação ajuda a enganar o seu
cérebro em pensar que você está comendo muito, e a fibra alimentar vai encher
sua barriga. Lance mão dos verdes de baixa caloria e vegetais . Adicionar uma
proteína magra, como frango grelhado ou refogado, você vai se sentir cheio e satisfeito até a
hora do lanche.</span></li>
</ul>
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<ul style="text-align: left;">
<li>Mantenha uma garrafa reutilizável por perto: Bebendo água ao
longo do dia também irá ajudá-lo a se sentir completo, e já que é livre de
calorias, você pode beber o quanto quiser.</li>
</ul>
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Delicie-se um pouco: Lidar com os desejos pode ser pior do
que lidar com a fome, e se você se sentir carente, será mais fácil de chegar a
alimentos altamente calóricos. Permita-se uma pequena indulgência, como um
quadrado de chocolate escuro, uma vez por dia para que possa satisfazer os
desejos e, em seguida, seguir em frente.</div>
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Fonte: <a href="http://www.fitsugar.com/">http://www.fitsugar.com</a></div>
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* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0tag:blogger.com,1999:blog-149324816487654627.post-34178874644090950132012-06-04T07:09:00.002-07:002012-06-04T07:10:20.996-07:00Peso estável: aposte na malhação 1 hora por dia<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #929292; font-size: 18px; line-height: 21px;">Cientistas comprovam que a prática de exercícios físicos cinco vezes por semana, aliada a uma dieta alimentar com baixas calorias, mantém o corpo em forma</span><span style="color: #fdb84d; font-family: Arial, Verdana, Geneva, sans-serif; font-size: 11px; line-height: 21px; text-transform: uppercase;"> </span></h3>
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<taghw style="border: none; list-style: none; margin: 0px; outline: none; padding: 0px;">Rio - A batalha contra a balança é árdua. Porém, alcançado o objetivo, manter o corpo em forma pode ser um desafio ainda maior. Felizmente, há uma estratégia simples para não voltar a engordar: exercitar-se pelo menos 55 minutos durante cinco dias da semana. A conclusão é de um estudo da Universidade de Pittsburgh, nos Estados Unidos.</taghw><br />
<br />
<taghw style="border: none; list-style: none; margin: 0px; outline: none; padding: 0px;">Mas para os pesquisadores, a atividade física por si só não funciona se a pessoa não mudar o comportamento ao se alimentar. Eles acreditam que a combinação de dieta pouco calórica com a prática de exercícios por uma hora diária faz perder 10% do peso e se manter estável na balança.</taghw></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilosO21P98GgWaOjqLZgKrX3bjdi0j1q86pi1EIU2aJpVx_7n8nGZ5OlbZJoRUfK2EjWuSf4X5NtsvLDwv8h0NWKalghOjZCgYamSVNrn9-e_MTlDcxeXlzmSbS1wjJ_nJYBDPChL5lmM/s1600/images.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilosO21P98GgWaOjqLZgKrX3bjdi0j1q86pi1EIU2aJpVx_7n8nGZ5OlbZJoRUfK2EjWuSf4X5NtsvLDwv8h0NWKalghOjZCgYamSVNrn9-e_MTlDcxeXlzmSbS1wjJ_nJYBDPChL5lmM/s400/images.jpg" width="400" /></a></div>
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<taghw style="border: none; list-style: none; margin: 0px; outline: none; padding: 0px;"><br /></taghw></div>
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O estudo analisou um grupo de 200 mulheres obesas ou acima do peso durante quatro anos. Elas foram instruídas a consumir entre 1.200 a 1.500 calorias diárias. Após seis meses, os pesquisadores observaram que todas as mulheres dos quatro grupos perderam até 10% do peso. Mas apenas um quarto delas, por ter continuado a se exercitar cerca de 275 minutos por semana, não voltou a engordar.<br />
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<strong style="background-color: transparent; border: 0px; color: black; line-height: normal; list-style: none; margin: 0px; outline: 0px; padding: 20px 0px !important;">EFEITO SANFONA</strong><br />
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<taghw style="border: none; list-style: none; margin: 0px; outline: none; padding: 0px;">Além da preocupação estética, perder e ganhar peso causa riscos à saúde. É o conhecido ‘efeito sanfona’, que pode desencadear doenças coronarianas, hipertensão e colesterol alto.</taghw><br />
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“O estudo reforça o conceito que manter o peso conquistado pode ser bem mais difícil, pois ao emagrecer, muitos deixam a dieta de lado. É importante manter o peso com reeducação alimentar e atividade física regular".</div>
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</div>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0tag:blogger.com,1999:blog-149324816487654627.post-43154178925639306672012-05-09T06:31:00.000-07:002012-05-09T06:31:10.681-07:00Ombros, Anatomia e Principais Exercícios<div dir="ltr" style="text-align: left;" trbidi="on">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVLfVUNnT_WJ80Eieajh494y_v2QYgkELdQADayuIZrzKO6sWAGXwxi-H_IDoyVtjKM2ITlse7NQkSFjcBOVa3FgxO2PX2zbYZRRBsIIssmgpJxOzxjoFvrDxGyfAaRWz-d5GTbtLUy0U/s1600/tendenite-do-musculo-supra-espinhal.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVLfVUNnT_WJ80Eieajh494y_v2QYgkELdQADayuIZrzKO6sWAGXwxi-H_IDoyVtjKM2ITlse7NQkSFjcBOVa3FgxO2PX2zbYZRRBsIIssmgpJxOzxjoFvrDxGyfAaRWz-d5GTbtLUy0U/s1600/tendenite-do-musculo-supra-espinhal.jpg" /></a><br />
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">Ombros, Anatomia e Principais Exercícios<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">O ombro é a articulação complexa
entre o braço e a cintura escapular, ou seja, a estrutura
do tórax constituída pela clavícula e pela escápula.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;"> No entanto, o ombro é formado por
quatro articulações separadas e por um complexo de </span><span style="color: windowtext; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; text-decoration: none; text-underline: none;">músculos. </span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt;">As articulações são:</span></div>
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<span style="font-family: Wingdings; font-size: 10pt; line-height: 19pt; text-indent: -18pt;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><span style="font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt; text-indent: -18pt;">a
articulação glenoumeral, que consiste no encaixe da “cabeça” do</span><span style="font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt; text-indent: -18pt;"> úmero </span><span style="font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt; text-indent: -18pt;">na cavidade glenóide da</span><span style="font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt; text-indent: -18pt;"> omoplata</span><span style="font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt; text-indent: -18pt;">;</span></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: Wingdings; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Wingdings; mso-fareast-language: PT-BR;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">a
articulação acromioclavicular, que liga a</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> </span><span style="color: windowtext; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; text-decoration: none; text-underline: none;">clavícula</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> </span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">à</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> </span><span style="color: windowtext; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; text-decoration: none; text-underline: none;">apófise</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> </span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">acromial da escápula;<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: Wingdings; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Wingdings; mso-fareast-language: PT-BR;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">a
articulação esternoclavicular, entre a clavícula e o</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> esterno</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">; e<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: Wingdings; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Wingdings; mso-fareast-language: PT-BR;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">as
ligações da escápula com os músculos da coluna torácica e cervical.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">Os músculos que fazem
mover o braço são:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: Wingdings; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Wingdings; mso-fareast-language: PT-BR;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">o
peitoral, rotador interno do braço;<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: Wingdings; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Wingdings; mso-fareast-language: PT-BR;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">o</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> trapézio</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">, que eleva a escápula;<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: Wingdings; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Wingdings; mso-fareast-language: PT-BR;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">o</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> deltóide</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">, realiza elevação e abdução do
braço; e<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: Wingdings; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Wingdings; mso-fareast-language: PT-BR;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">o</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> grande
dorsal</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">, auxilia
na inferiorização do braço e rotação externa<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Na ligação entre o ombro e o
pescoço, existe um espaço triangular entre os músculos peitoral e o deltóide,
com base na clavícula – a “saboneteira” – por onde passa a veia cefálica para
se juntar com a veia axilar.<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipedylCI8KTdkE4Bp9bDdQZCTe3q_CFpDS3ynueN43ZMQSGt6R5x8X42EhSTCW5fE9xRLgvlP32FK1bjfPupMX6pS5-jUt9lhoBl4oPO23KWSMfOl-lBGcSX9yWQzVJQs-C75jZhiWHlc/s1600/deltoids-exercises-sholder-exercises_thumb.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipedylCI8KTdkE4Bp9bDdQZCTe3q_CFpDS3ynueN43ZMQSGt6R5x8X42EhSTCW5fE9xRLgvlP32FK1bjfPupMX6pS5-jUt9lhoBl4oPO23KWSMfOl-lBGcSX9yWQzVJQs-C75jZhiWHlc/s320/deltoids-exercises-sholder-exercises_thumb.jpg" width="320" /></a></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> Fortalecer
os músculos desta região é realmente importante, tanto para fins estéticos
quando funcionais. Ombros fortes e robustos reduzem consideravelmente a
possibilidade de traumas (entre os mais comuns e freqüentes citamos as lesões
no manguito rotator do ombro). Ao mesmo tempo, ombros tonificados e bem definidos,
por meio de um treinamento adequado, atribuem para maior harmonia ao corpo e
aumentam o famoso efeito em "V" da coluna.<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
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<br /></div>
<div style="border-bottom: solid #AAAAAA 1.0pt; border: none; mso-element: para-border-div; padding: 0cm 0cm 0cm 0cm;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr5IzpzoRNRn7zRpvVHS3XW1yo-qapqBTXSAglf34By49wxCfq5wfq5QZPFm4xZc2HSm170IAUjxlnxccKNrnoxVP-KZCr-aOvrfwi5D5rGBiaasjeRtzCTnDdsTfV88-Fh_izsVGa48k/s1600/OMBRO.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr5IzpzoRNRn7zRpvVHS3XW1yo-qapqBTXSAglf34By49wxCfq5wfq5QZPFm4xZc2HSm170IAUjxlnxccKNrnoxVP-KZCr-aOvrfwi5D5rGBiaasjeRtzCTnDdsTfV88-Fh_izsVGa48k/s1600/OMBRO.jpg" /></a><h1 style="border: none; margin-bottom: 1.2pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; mso-border-bottom-alt: solid #AAAAAA 1.0pt; mso-line-height-alt: 14.4pt; mso-padding-alt: 0cm 0cm 0cm 0cm; padding: 0cm;">
<span style="font-family: Arial, sans-serif; font-size: 19pt; font-weight: normal;">Manguito
rotador<o:p></o:p></span></h1>
</div>
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<span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> O manguito
rotador é um grupo de </span><span style="color: windowtext; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; text-decoration: none; text-underline: none;">músculos</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> e seus </span><span style="color: windowtext; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; text-decoration: none; text-underline: none;">tendões</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> que age para estabilizar o </span><span style="color: windowtext; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; text-decoration: none; text-underline: none;">ombro</span><span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">. <o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><br /></span></div>
<div style="border-bottom: solid #AAAAAA 1.0pt; border: none; mso-element: para-border-div; padding: 0cm 0cm 2.0pt 0cm;">
<h2 style="border: none; margin-bottom: 7.2pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; mso-border-bottom-alt: solid #AAAAAA 1.0pt; mso-line-height-alt: 18.0pt; mso-padding-alt: 0cm 0cm 2.0pt 0cm; padding: 0cm;">
<span class="mw-headline"><span lang="PT" style="font-family: Arial, sans-serif; font-size: 19pt; font-weight: normal;">Anatomia</span></span></h2>
<div>
<span style="font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt; text-align: justify;"> </span><span style="font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;"> <b>É
formado por quatro </b></span><b><span style="color: windowtext; font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">músculos</span><span style="font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">: o </span><span style="color: windowtext; font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">supra-espinhoso</span><span style="font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">, </span><span style="color: windowtext; font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">infra-espinhoso</span><span style="font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">, </span><span style="color: windowtext; font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">redondo menor</span><span style="font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;"> e </span><span style="color: windowtext; font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">subescapular</span><span style="font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">.</span></b></div>
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<span style="font-size: small;"><span style="font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;"> Estes
músculos desempenham um papel fundamental nos movimentos do </span><span style="color: windowtext; font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">ombro</span><span style="font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;"> e
da cintura escapular. Estes músculos devem possuir não apenas força suficiente,
mas também resistência muscular significativa para funcionar apropriadamente.</span></span></h2>
<h2 style="border: none; margin-bottom: 7.2pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; mso-border-bottom-alt: solid #AAAAAA 1.0pt; mso-line-height-alt: 18.0pt; mso-padding-alt: 0cm 0cm 2.0pt 0cm; padding: 0cm;">
<span style="font-family: Arial, sans-serif; font-size: 19pt; line-height: 19pt;"><br /></span></h2>
<h2 style="border: none; margin-bottom: 7.2pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; mso-border-bottom-alt: solid #AAAAAA 1.0pt; mso-line-height-alt: 18.0pt; mso-padding-alt: 0cm 0cm 2.0pt 0cm; padding: 0cm;">
<span style="font-family: Arial, sans-serif; font-size: 19pt; line-height: 19pt;">Função</span></h2>
<h2 style="border: none; margin-bottom: 7.2pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; mso-border-bottom-alt: solid #AAAAAA 1.0pt; mso-line-height-alt: 18.0pt; mso-padding-alt: 0cm 0cm 2.0pt 0cm; padding: 0cm;">
<span style="font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;"><span style="font-size: 13pt;"> </span><span style="font-size: 13pt;"> </span><span style="font-size: small;"> O
manguito funciona na verdade como uma convergência de</span></span><span style="font-size: small;"><span style="line-height: 19pt; text-align: justify;"> </span><span style="color: windowtext; line-height: 19pt; text-align: justify;">tendões</span><span style="font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">,
semelhante a um capuz ao redor da cabeça do</span><span style="line-height: 19pt; text-align: justify;"> </span><span style="color: windowtext; line-height: 19pt; text-align: justify;">úmero</span><span style="font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">. Os tendões dos quatro músculos
se unem a</span><span style="line-height: 19pt; text-align: justify;"> </span><span style="color: windowtext; line-height: 19pt; text-align: justify;">cápsula articular</span><span style="line-height: 19pt; text-align: justify;"> </span><span style="font-family: Arial, sans-serif; line-height: 19pt; text-align: justify;">ao redor da articulação
glenoumeral e suas principais funções são:</span></span></h2>
</div>
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<!--[if !supportLists]--><span lang="PT" style="font-family: Wingdings; font-size: 10pt;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span lang="PT" style="font-family: Arial, sans-serif; font-size: 13pt;">Potencializar as rotações da<span class="apple-converted-space"> </span>articulação glenoumeral, em
decorrência da ação primária dos músculos , redondo menor e subescapular. A
rotação lateral é imprescindível durante a abdução da articulação glenoumeral,
pois libera a tuberosidade maior do úmero do atrito com o acrômio.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 18.0pt; margin-bottom: 1.2pt; margin-left: 19.2pt; mso-list: l2 level1 lfo4; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="PT" style="font-family: Wingdings; font-size: 10pt;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span lang="PT" style="font-family: Arial, sans-serif; font-size: 13pt;">Estabiliza a
dinâmica da articulação glenoumeral. O músculo subescapular é o principal
estabilizador dinâmico anterior da cabeça do úmero, enquanto o músculo
infra-espinhal é responsável pela estabilização dinâmica posterior. No músculo
supraespinhal parece proporcionar uma restrição estática à migração superior da
cabeça do úmero. Nos músculos infraespinhal, redondo menor e subescapular
exercem ação primária na depressão da cabeça do úmero, em razão de sentido
oblíquo de suas fibras em direção a esse osso, o que gera um vetor de força no
sentido caudal sobre sua cabeça. Na realidade, os músculos do manguito rotador
e o<span class="apple-converted-space"> </span>músculo deltóide<span class="apple-converted-space"> </span>formam um mecanismo force couple sobre
a cabeça do úmero, sendo que o vetor de força no sentido cranial exercido pelo
músculo deltóide durante a elevação do membro superior é equilibrado pela ação
centralizadora e depressora do manguito rotador sobre a cabeça do úmero, resultando
em um movimento de rotação harmônica e preciso.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="PT" style="font-family: Wingdings; font-size: 10pt;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span lang="PT" style="font-family: Arial, sans-serif; font-size: 13pt;">Proporciona
um compartimento fechado importante para a nutrição das superfícies <o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="PT" style="font-family: Wingdings; font-size: 10pt;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span lang="PT" style="font-family: Arial, sans-serif; font-size: 13pt;">articulares
da cabeça do</span><span style="font-size: 13.0pt;"> </span><a href="http://pt.wikipedia.org/wiki/%C3%9Amero" title="Úmero"><span style="color: black; font-size: 13.0pt; text-decoration: none; text-underline: none;">úmero</span></a><span style="font-size: 13.0pt;"> </span><span lang="PT" style="font-family: Arial, sans-serif; font-size: 13pt;">e da
cavidade glenoidal.<o:p></o:p></span></div>
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<span lang="PT" style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 19pt; text-align: center;">Músculos que compõe o
manguito rotador e suas funções</span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Músculo supra-espinhal</span><span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"> - </span></span><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">abdução</span><span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"> do </span></span><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">braço</span><span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Músculo infra-espinhal</span><span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"> - </span></span><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">rotação externa</span><span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"> do braço<o:p></o:p></span></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Músculo redondo menor</span><span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"> - rotação externa do braço<o:p></o:p></span></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Músculo subescapular</span><span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"> - </span></span><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">rotação interna</span><span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"> do </span></span><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">úmero</span><span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></span></div>
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<span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"> A articulação do ombro é complexa e
muito particular por estar ligada ao busto apenas pela presença dos músculos
deltóides, peitorais, dorsais e trapézio. O deltóide participa em todos os
movimentos do braço. Logo, quando está na posição deitada para desenvolver os
peitorais, os conjuntos anteriores são automaticamente solicitados.<o:p></o:p></span></span></div>
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<span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"><br />
Quando está sentado e levanta
uma carga com o braço por cima da cabeça, os conjuntos laterais são, por sua
vez, solicitados.<o:p></o:p></span></span></div>
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<span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"> O mesmo acontece quando está sentado
e puxa pela roldana baixa: os conjuntos posteriores trabalham com os músculos dorsais.<o:p></o:p></span></span></div>
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<span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Por
esse motivo, será difícil desenvolver os vários conjuntos do deltóide
isoladamente.<o:p></o:p></span></span></div>
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<span class="MsoHyperlink"><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"> </span></span><span style="background-color: white; color: #444444; font-family: Arial, sans-serif; font-size: 13pt; line-height: 18pt;"> </span><span style="background-color: white; color: #444444; font-family: Arial, sans-serif; font-size: 13pt; line-height: 18pt;">Os
exercícios podem ser aplicados tanto para se isolar os deltóides ou
quando treinar com outro grupamento muscular na mesma sessão.</span></div>
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<span style="background-color: white;"><span style="color: #444444; font-family: Arial, sans-serif;"><b><span style="font-size: 13pt; line-height: 18pt;">Os Principais Exercícios para </span><span style="font-size: 17px; line-height: 23px;">Deltoides</span><span style="font-size: 13pt; line-height: 18pt;"> São: </span></b></span></span></div>
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<b style="line-height: 18pt;"><b style="line-height: 18pt;"><b style="line-height: 18pt;"><span style="font-size: 13pt;"><u>Desenvolvimento e Suas Variações</u></span></b></b></b></div>
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<u><b style="line-height: 18pt;"><span style="color: #444444; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Elevação Posterior com
Halteres</span></b></u></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVeWG2QCP972lTDJuzH7_Xh9pWpA2jr_FH3Cm_dCxihjyn20EDC_sCFNoeEpP_OHmllfqyhySifZ_iSepfrURv1DkNW7DgCZY8GH7f0ssGkqU4vBUTSkgMpreijzWGSvElm3Q_oAxHatY/s1600/swimming-exercise-3.jpg" imageanchor="1" style="clear: left; display: inline !important; line-height: 18pt; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVeWG2QCP972lTDJuzH7_Xh9pWpA2jr_FH3Cm_dCxihjyn20EDC_sCFNoeEpP_OHmllfqyhySifZ_iSepfrURv1DkNW7DgCZY8GH7f0ssGkqU4vBUTSkgMpreijzWGSvElm3Q_oAxHatY/s320/swimming-exercise-3.jpg" width="300" /></a></div>
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</div>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0tag:blogger.com,1999:blog-149324816487654627.post-1071859162265626622012-04-24T06:23:00.001-07:002012-04-24T06:32:10.339-07:00Glúteos, Anatomia e Principais Exercícios<div dir="ltr" style="text-align: left;" trbidi="on">
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O bumbum é sem
dúvida o principal alvo do público feminino nas academias de ginástica, seguido
de coxas e abdômen. Portanto, abordarei de forma prática e simples esse
grupamento tão solicitado. </div>
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Não podemos
falar dos glúteos, sem citar a articulação do quadril que é formada pela
articulação da cabeça do fêmur com o acetábulo.</div>
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Tráta-se de uma articulação do tipo cabeça e cavidade. Possui vinte e
dois músculos atuantes:</div>
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Três flexores: psoas, ilíaco,
reto femoral; Um flexor-adutor: pectíneo; Três extensores: bíceps femoral,
semimembranáceo, semitendíneo; Um extensor rotador externo: GLÚTEO MÁXIMO; Um
abdutor: GLÚTEO MÉDIO; Quatro adutores: grácil, adutor longo, adutor breve,
adutor magno; Dois rotadores internos: tensor da fáscia lata, glúteo mínimo; Seis
rotadores externos: piriforme, obturador externo,, obturador interno obturador
interno, gêmeo superior, gêmeo inferior, quadrado da coxa. Um
flexor-abdutor-rotador externo: sartório.</div>
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Além
de gordura, o bumbum tem três músculos de cada lado, que são os glúteos.
Portanto, dá para exercitar a região e desenvolver o que a genética fez. </div>
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<span style="text-align: left;"> </span><span style="text-align: left;"> </span> Os
glúteos estão ligados a toda a musculatura das pernas. Por isso, quando eles
estão fortalecidos, toda a estrutura dos membros inferiores fica mais firme.
Diminui o risco de lesões como torções no joelho e os movimentos ficam mais bem
coordenados com os músculos do quadril e das costas. </div>
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Fortalecer
esses músculos também evita a incontinência urinária, um problema comum em
mulheres acima dos 40 anos. Isso acontece porque os glúteos trabalham
conectados aos músculos do assoalho pélvico, que fica entre as coxas.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuR39GS0YxzZx4K5HDmfpx4jU2s9KfCZgMX702w96SYyGnZtIR2K5CZnNURHbQplVkG98XGIJ-hiFJRQTEExGic760nXWQIQREJ5dcuy2DFYGeq6hsN1PTQAiasTOO71QMivIYNrkLGl0/s1600/bumbum-gluteos-musculos.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuR39GS0YxzZx4K5HDmfpx4jU2s9KfCZgMX702w96SYyGnZtIR2K5CZnNURHbQplVkG98XGIJ-hiFJRQTEExGic760nXWQIQREJ5dcuy2DFYGeq6hsN1PTQAiasTOO71QMivIYNrkLGl0/s320/bumbum-gluteos-musculos.jpg" width="320" /></a>O Glúteo
Máximo é um músculo carnoso, muito grande, situado na parte posterior do
quadril, o bumbum. O glúteo máximo é muito importante na função de subir
escadas, ou aclives, corridas, saltos e dança.</div>
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O Glúteo Médio
é um músculo curto e grosso, situado na parte lateral do quadril, constituindo
um contorno arredondado e é responsável pela abdução do mesmo.</div>
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Os movimentos fundamentais da
articulação do quadril são: Flexão, extensão, abdução, adução, circundução e
rotação. Entretanto, falaremos apenas de dois movimentos que atuam sobre os
glúteos, a extensão e a abdução.</div>
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Extensão: O reverso da flexão, o movimento do fêmur para
baixo e para trás é chamado extensão; é livre, até que o membro se encontre
verticalmente em linha com o tronco.</div>
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Abdução: O movimento de um membro para longe do outro, no
sentido lateral, denomina-se abdução.</div>
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Aumentar
o tamanho do bumbum com ginástica é difícil, mas é possível. Como qualquer
músculo, eles crescem por meio de exercício. Porém, o processo é lento e exige
paciência. </div>
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<b style="text-align: center;"><span style="font-size: 14pt; line-height: 21px;"> </span><span style="line-height: 21px;"><span style="font-size: large;">Extensão de Quadril e suas Variações</span></span></b></div>
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<b>Extensão de Quadril coice</b></div>
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<b>Extensão de Quadril plena (pernas esticadas)</b><br />
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<b>Extensão de quadril em decúbito lateral</b><br />
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<b>Extensão de Quadril na Máquina Glúteo</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4RsCbh7cVnt9wuIiftPGFb0ygpZ_Ji1_dWlxkpsPCsS0SiiHsQUHc3R4BU87TdEt_QLgTte1H6c8qiASpjRcGweUBHcLOrRcGsVeIFP65fIFW7B7_iwsqPGHwFFhdS6sLCNxrC9jsE8E/s1600/Gluteo+MT+III.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4RsCbh7cVnt9wuIiftPGFb0ygpZ_Ji1_dWlxkpsPCsS0SiiHsQUHc3R4BU87TdEt_QLgTte1H6c8qiASpjRcGweUBHcLOrRcGsVeIFP65fIFW7B7_iwsqPGHwFFhdS6sLCNxrC9jsE8E/s320/Gluteo+MT+III.jpg" width="320" /></a></div>
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<b>Extensão de Quadril no Apollete</b></div>
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<b>Extensão de Quadril no cabo</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMz53rD5I_q2Z-HwmrqnhFtKiBd6AbfHPapr_JcJW5VPsLLh_Vt-jxGUrhrEWJvzTCsaFyBe0zup9KsjtUnt2PIoKhDK-hmdjVmPR2JKPelD-yvSQ-231ab-ipv-F_6bJGiPeJChXCq7Q/s1600/img_401.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMz53rD5I_q2Z-HwmrqnhFtKiBd6AbfHPapr_JcJW5VPsLLh_Vt-jxGUrhrEWJvzTCsaFyBe0zup9KsjtUnt2PIoKhDK-hmdjVmPR2JKPelD-yvSQ-231ab-ipv-F_6bJGiPeJChXCq7Q/s400/img_401.jpeg" width="400" /></a></div>
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<b><span style="line-height: 115%;"><span style="font-size: large;">Abdução de Quadril e suas variações</span></span></b></div>
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<b>Abdução de quadril em decúbito lateral com Caneleira</b></div>
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<b>Abdução de quadril vertical ( em pé) com Caneleira</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuBhL0tekRXl8AOPYfRa2RUVklnzwQQZH9Hn0ni0Q2YMvig5K7ZDhVD0zcnJ9ge-hMMBIknkST3h3nvM1QCIF8iuFcaUyd90NKNYf59t78fPUxCBK7X9bMgQ17L07Py9G68yeuX-El9Po/s1600/i264644.jpg" imageanchor="1" style="display: inline !important; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuBhL0tekRXl8AOPYfRa2RUVklnzwQQZH9Hn0ni0Q2YMvig5K7ZDhVD0zcnJ9ge-hMMBIknkST3h3nvM1QCIF8iuFcaUyd90NKNYf59t78fPUxCBK7X9bMgQ17L07Py9G68yeuX-El9Po/s320/i264644.jpg" width="212" /></a></div>
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<b style="text-align: center;"> Abdução de Quadril na Cadeira abdutora</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUCDQbecWGYA2v6V8KJAij_V8Jy3WjJ1nuHpFbb-ofUV56XINfbD8ibfqqTDvwRBZqEtjjyU13m7_Myy2OH1iCXRfuU7im3YTAaYn8qwCnO9AZGPvJyQhSfKpArmxvLhnN-SYAtZGEBSU/s1600/cadeira-abdutora.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUCDQbecWGYA2v6V8KJAij_V8Jy3WjJ1nuHpFbb-ofUV56XINfbD8ibfqqTDvwRBZqEtjjyU13m7_Myy2OH1iCXRfuU7im3YTAaYn8qwCnO9AZGPvJyQhSfKpArmxvLhnN-SYAtZGEBSU/s320/cadeira-abdutora.jpg" width="320" /></a></div>
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<b>Abdução de Quadril no Apollete</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4YIr7YJNYylxFtoRuvVacGIJ4xqQpS213rAIfjIaJLDu3Xh9UowHWjhOeSrqA1udXCJNk7sJ-sEU-xNd1MapsECxw6rGcXIfOiTE3QQJEKWJ8JglH_wgLpreY99IjouCc1qbS1j7p_XE/s1600/249-garota-quadris-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4YIr7YJNYylxFtoRuvVacGIJ4xqQpS213rAIfjIaJLDu3Xh9UowHWjhOeSrqA1udXCJNk7sJ-sEU-xNd1MapsECxw6rGcXIfOiTE3QQJEKWJ8JglH_wgLpreY99IjouCc1qbS1j7p_XE/s320/249-garota-quadris-1.jpg" width="238" /></a></div>
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<b>Abdução de Quadril no Cabo</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv4MZHMsIEL5xXGg-uZ5Pw7rZrebv2t19vD3yhkas8LTUxEOncp4jqPfZmbXmKyshl2ndNS2NnWpygBM4yroZWDFCdFGmuFTJNfi4oSHTF4nAPi93ev_ZkanmKTa2Dvi1DxGqymSljo9w/s1600/gluteos6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv4MZHMsIEL5xXGg-uZ5Pw7rZrebv2t19vD3yhkas8LTUxEOncp4jqPfZmbXmKyshl2ndNS2NnWpygBM4yroZWDFCdFGmuFTJNfi4oSHTF4nAPi93ev_ZkanmKTa2Dvi1DxGqymSljo9w/s400/gluteos6.jpg" width="333" /></a></div>
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<b><b><span style="font-size: large;">Elevação de Quadril</span></b></b></div>
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<span style="color: #333333; font-family: Arial, sans-serif; font-size: x-small; line-height: 24px; text-align: justify;">CREF: 025752-G/RJ</span></div>
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<br /></div>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com1tag:blogger.com,1999:blog-149324816487654627.post-64079965633020017112012-04-19T06:28:00.000-07:002012-04-19T06:31:40.623-07:00Principais Exercícios para Treino do Músculo Trapézio<div dir="ltr" style="text-align: left;" trbidi="on">
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<span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">O <b>músculo
trapézio (</b></span><i><span lang="PT" style="font-family: 'Times New Roman', serif; font-size: 13pt;"> </span></i><i><span style="font-family: 'Times New Roman', serif; font-size: 13pt;">musculus trapezius)</span></i><span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">,
de configuração triangular, é o mais superficial dos músculos da região
posterior do tronco e do pescoço. Divide-se em Trapézio Superior, Médio e
Inferior, tendo cada um deles a sua origem, inserção e movimentos especificos.</span><span lang="PT" style="font-family: 'Times New Roman', serif; font-size: 13pt;"> </span><span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">Ações: Eleva, abaixa e retrai a escápula.<o:p></o:p></span></div>
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<b style="line-height: 18pt;"><span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">Trapézio
Superior:</span></b><span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt; line-height: 18pt;"> tem origem no occipital e nas primeiras vértebras
cervicais. Insere-se no bordo posterior da clavícula e o faz a elevação dos
ombros.</span></div>
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<b style="line-height: 18pt;"><span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">Trapézio
Médio:</span></b><span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt; line-height: 18pt;"> tem origem nas apófises espinhosas da 7ª vértebra
cervical e das primeiras dorsais, inserindo-se no bordo interno do acrómio e no
bordo posterior da espinha da escápula. Faz adução da escápula e retracção do
ombro.</span></div>
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<b style="line-height: 18pt;"><span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">Trapézio
Inferior:</span></b><span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt; line-height: 18pt;"> tem origem nas apófises espinhosas das últimas
vértebras dorsais e a inserção na extremidade interna da espinha da escápula.
Faz a adução e depressão da escápula.</span></div>
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<span style="font-size: x-small;"><span lang="PT" style="font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; line-height: normal;"> </span></span></span><span lang="PT" style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">DÂNGELO,
José Geraldo & FATTINI, Carlo Américo. <b>Anatomia básica dos sistemas
orgânicos: com a descrição dos ossos, junturas, músculos, vasos e nervos</b>.
São Paulo: Editora Atheneu, 2004.</span><span style="font-size: medium;"><o:p></o:p></span></span></div>
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<span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">O músculo trapézio é treinado geralmente em conjunto com os ombros, porém seria mais apropriado o treino em conjunto com costas, pois a maioria destes exercícios solicitam o músculo trapézio.</span></div>
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<span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;"><b>Principais Exercícios para o Treinamento do Músculo Trapézio</b></span></div>
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<span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">Apesar de outros exercícios solicitarem o músculo trapézio, tais como, abdução de ombros, remada sentada, remada articulada e etc... Vou dar ênfase nos exercícios citados abaixo.</span></div>
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<span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;"><b>1 - Remada Alta ou Remada em Pé</b></span></div>
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<span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">Este exercício trabalha principalmente o Trapézio Superior. Poder ser realizado com barra ou cabo no pulley baixo. </span></div>
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<span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">No treinamento de resistência e Hipertrofia, pode-se lançar mão de isometria.( sustentar o peso por alguns instantes com contração muscular).</span></div>
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<span style="font-family: Arial, sans-serif; font-size: 14pt; line-height: 18pt; text-indent: -18pt;"><b>2 - Elevação de Ombros ou Encolhimento</b></span></div>
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<span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">Este exercício trabalha Praticamente toda porção do Trapézio. Poder ser realizado com barra, </span><span style="font-family: Arial, sans-serif; font-size: 18px; line-height: 18pt; text-indent: -18pt;">cabo no pulley ou halteres</span><span style="font-family: Arial, sans-serif; font-size: 14pt; line-height: 18pt; text-indent: -18pt;">. </span></div>
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<span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">No treinamento de resistência e Hipertrofia, pode-se lançar mão de isometria.( sustentar o peso por alguns instantes com contração muscular). Existe variações, como: rotação anterior e rotação posterior.</span></div>
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<b style="font-family: Arial, sans-serif; font-size: 14pt; line-height: 18pt; text-indent: -18pt;">3 - Voador Dorsal</b></div>
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<span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">Este exercício trabalha Principalmente as porções média e inferior do Trapézio. É realizado em aparelho específico.</span></div>
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<b style="font-family: Arial, sans-serif; font-size: 14pt; line-height: 18pt; text-indent: -18pt;">4 - Crucifixo Inverso</b></div>
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<span lang="PT" style="font-family: Arial, sans-serif; font-size: 14pt;">Este exercício trabalha Principalmente as porções média e inferior do Trapézio. É realizado com halteres ou cabos ( Cross over).</span></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 17px; line-height: 20px;"><span style="font-family: Arial, sans-serif;">E</span></span><span style="background-color: white; color: #333333; font-family: Calibri, sans-serif; font-size: 16px; line-height: 18px;">spero que tenham gostado. Em breve postarei novos treinos e dicas sobre saúde e atividades físicas..</span><br />
<span style="background-color: white; color: #333333; font-family: Calibri, sans-serif; font-size: 16px; line-height: 18px;">Forte Abraço e Bons Treinos</span><br />
<span style="background-color: white; color: #333333; font-family: Calibri, sans-serif; font-size: 16px; line-height: 18px;">Atenciosamente,</span></div>
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<span style="font-family: Calibri, sans-serif;"><span style="line-height: 17px;"><br style="background-color: white; color: #333333; font-size: 15px;" /></span></span><span style="background-color: white; color: #333333; font-family: Calibri, sans-serif; font-size: 15px; line-height: 20px;"><span style="line-height: 17px;">Prof. Fabiano Aguiar</span></span></div>
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<span style="color: #333333; font-family: Arial, sans-serif; font-size: x-small; line-height: 24px; text-align: justify;">CREF: 025752-G/RJ</span></div>
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</div>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com2tag:blogger.com,1999:blog-149324816487654627.post-42805278884229075292012-04-16T07:12:00.002-07:002012-04-16T10:24:58.337-07:00Super Série para Peitoral e Costas. Abordagem Anatômica .<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Músculos do Dorso</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr2Tu1mxU58cTpdzq6UuwIdDnRT62mrmu-J3KQpF_ux_NnMjxi3MtLeIOZtOhTJLdEbQuksjAawCihcEFTyZUcuOiAvPkEYGwyZxWcvXUcXQaf1pC7AgiK9SnyF3jugbXpz0YMn65E0x4/s1600/dorsosuperficial.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr2Tu1mxU58cTpdzq6UuwIdDnRT62mrmu-J3KQpF_ux_NnMjxi3MtLeIOZtOhTJLdEbQuksjAawCihcEFTyZUcuOiAvPkEYGwyZxWcvXUcXQaf1pC7AgiK9SnyF3jugbXpz0YMn65E0x4/s200/dorsosuperficial.jpg" width="200" /></a></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif;"> </span><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">O dorso corresponde à região posterior do tronco e se estende desde a
nuca até o cóccix. É a parte do corpo humano que contém mais músculos. A
musculatura do dorso reveste posteriormente a coluna vertebral e as costelas e
essas formam seu esqueleto ósseo, onde estarão fixados os diversos músculos
dessa região. Abordarei detalhadamente apenas os principais músculos desta
região, os demais serão apenas citados e mostrados nas imagens.<o:p></o:p></span></div>
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<b><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Lista dos Músculos do Dorso<o:p></o:p></span></b></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Músculo Trapézio, Músculo levantador da escápula, Músculo rombóide
maior, Músculo rombóide menor, Músculos do Dorso - Vista Posterior (Camada
Superficial), Músculo serrátil anterior, Músculo grande dorsal, Músculo
serrátil posterior superior, Músculo serrátil posterior inferior, Músculos
Paravertebrais ou da Goteira Paravertebral, Musculo Eretor da Espina:
Íliocostal, Longuíssimo e Espinhal,
Músculo Multífido, Músculo iliocostal lombar, Músculo iliocostal
torácico, Músculo iliocostal cervical, Músculo longuíssimo do tórax, Músculo
longuíssimo do pescoço, Músculo longuíssimo da cabeça, Músculo esplênio do
pescoço, Músculo esplênio da cabeça, Músculo espinhal do tórax, Músculo
espinhal do pescoço, Músculo espinhal da cabeça, Músculos do Dorso - Vista
Posterior (Camada Profunda), Musculatura profunda do dorso, Músculos
levantadores das costelas, Músculos interespinhais lombares,Músculos
interespinhais torácicos , Músculos intertransversais cervicais, Músculos
intertransversários lombares laterais, Músculos intertransversários lombares, Músculos
intertransversários torácicos, Músculos intertransversários posteriores do
pescoço, Músculos intertransversários anteriores do pescoço, Músculos rotadores,
Músculos multífidos, Músculo semiespinhal do tórax, Músculo semiespinhal do
pescoço, Músculo semiespinhal da cabeça, Músculos da Nuca, Músculo reto
posterior maior da cabeça, Músculo reto posterior menor da cabeça, Músculo reto
lateral da cabeça Músculo oblíquo superior da cabeça, Músculo obliquo inferior
da cabeça, Músculos do Dorso - Vista Posterior (Camada Intermédia)<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif;">Fonte: NETTER, Frank H.. Atlas de Anatomia Humana. 2ed. Porto Alegre:
Artmed, 2000.<o:p></o:p></span></div>
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<b>Músculo Trapézio<o:p></o:p></b></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"> É um músculo amplo, plano
e triangular. Em latim trapezius. Recebe este nome por seu formato. Estende-se
desde o osso occipital até a 12º vértebra torácica revestindo, desta forma, a
parte posterior do pescoço, superior e dorsal dos ombros e parte superior do
dorso.<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Ação: Elevação e adução da escapula.<o:p></o:p></span></div>
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<b style="background-color: white; font-size: 14pt; line-height: 18pt;">Músculo levantador da escápula</b></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"> É um músculo cilíndrico
alargado que se situa na região lateral e posterior do pescoço, estando
recoberto pelo músculo trapézio.<br />
Ação: Eleva o ângulo superior da escápula, <o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Puxa o pescoço lateralmente quando a escápula está fixada.<o:p></o:p></span></div>
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<b style="background-color: white; font-size: 14pt; line-height: 18pt;">Músculo rombóide maior</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuhjqcgBrOWTA2TBUyvxTx8Cc_hs6bfEF4SwxmrDVpqFon_p2aDZDbaty51iZLduCOmcWkdNNmdVpDJ8RzPQ7pVVzIpFBchXU9-K0ksr7p4wftdSZnJnXl7veB8QH18kM3LxdNDQr3W3g/s1600/250px-Rhomboideus_major.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuhjqcgBrOWTA2TBUyvxTx8Cc_hs6bfEF4SwxmrDVpqFon_p2aDZDbaty51iZLduCOmcWkdNNmdVpDJ8RzPQ7pVVzIpFBchXU9-K0ksr7p4wftdSZnJnXl7veB8QH18kM3LxdNDQr3W3g/s200/250px-Rhomboideus_major.png" width="125" /></a><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"> É plano e quadrangular.
Está situado na parte superior do dorso, entre as escápulas e é recoberto pelo
músculo trapézio.<o:p></o:p></span></div>
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Ação: Adução da escapula<o:p></o:p></span></div>
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<b style="background-color: white; font-size: 14pt; line-height: 18pt;">Músculo rombóide menor</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQx9_6_UUautJGWF3KvvFaX7lY_nAPxYyixJL-51pkjcdexA3W9_RRwtHfizi5Pzz_o-UkxhRqTqUajMOoIqYFmTPS1JSwYkeoAn8QjNSVqetyW4HmBjwV-NGQi-e-y-xyZYYSvQRMsLM/s1600/Rhomboideus_minor.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQx9_6_UUautJGWF3KvvFaX7lY_nAPxYyixJL-51pkjcdexA3W9_RRwtHfizi5Pzz_o-UkxhRqTqUajMOoIqYFmTPS1JSwYkeoAn8QjNSVqetyW4HmBjwV-NGQi-e-y-xyZYYSvQRMsLM/s200/Rhomboideus_minor.png" width="125" /></a><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"> De uma maneira geral seus
limites de diferenciação com o m. rombóide maior são imprecisos e suas fibras
por vezes se misturam. Está situado no mesmo plano, porém superior ao m.
rombóide maior.<o:p></o:p></span></div>
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Ação: Adução e levantamento da escapula<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1ec9zK9Cn0yjAu-6ckH-1u0wQUFpn9gVKNuNQOJmJUOYU_HRpYD2fzE9VMCma_7IOjTXWy7J09XVTYuw9hLh-CUC20bKWaDe2shFs9Jjka_8tDG66vLx4JGRAH4qIr7O66PT63KJ9tq8/s1600/granddorsal.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1ec9zK9Cn0yjAu-6ckH-1u0wQUFpn9gVKNuNQOJmJUOYU_HRpYD2fzE9VMCma_7IOjTXWy7J09XVTYuw9hLh-CUC20bKWaDe2shFs9Jjka_8tDG66vLx4JGRAH4qIr7O66PT63KJ9tq8/s1600/granddorsal.gif" /></a><span style="background-color: white; font-size: 14pt; line-height: 18pt;"> </span><b style="background-color: white; font-size: 14pt; line-height: 18pt;">Músculo grande dorsal</b></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"> É plano e amplo, tem
formato triangular. Recobre a recobre a região lombar e posterior da parte
inferior do tórax, correndo em direção ao úmero. Em latim latíssumus dorsi.
Também é conhecido com latíssimo do dorso.<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Ação: Adução, extensão e rotação medial do braço.<o:p></o:p></span></div>
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<o:p></o:p></span></div>
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<span style="line-height: 19pt;"><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"><b>Músculos do Tórax</b></span></span></div>
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<b><span style="color: #333333; font-family: Arial, sans-serif; font-size: 14pt;"> </span></b><span style="background-color: white; color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt; line-height: 18pt; text-align: justify;"> </span><span style="background-color: white; color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt; line-height: 18pt; text-align: justify;">O tórax é a porção mais
superior do tronco. Possui um formato cônico com o vértice superior e base
inferior. O limite superior do tórax se faz na abertura superior do tórax por
onde da continuidade ao pescoço. Seu limite inferior é dado pelo diafragma, que
o separa a cavidade torácica da abdominal e belo rebordo costal da caixa
torácica. Seu arcabouço, que forma seu limite externo, pode ser dividido em
caixa torácica e parede torácica. A caixa torácica é constituída pelas
vértebras torácicas, costelas, cartilagens costais, esterno e músculos
intercostais. A parede torácica é formada por todos os tecidos de revestimento
e músculos dessa região. Abordarei detalhadamente apenas os principais músculos
desta região (região ântero-lateral), os demais serão apenas citados e mostrados nas imagens.</span></div>
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<b><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Região Ântero-Lateral<o:p></o:p></span></b></div>
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<span style="font-family: Verdana, sans-serif; font-size: 10pt;"><a href="http://www.auladeanatomia.com/sistemamuscular/torax.htm#peitoralmaior"><span style="color: black; text-decoration: none;">PeitoralMaior</span></a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"> </span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><br />
<a href="http://www.auladeanatomia.com/sistemamuscular/torax.htm#peitoralmenor"><span style="color: black; text-decoration: none;">Peitoral Menor</span></a><o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: 10pt;"><a href="http://www.auladeanatomia.com/sistemamuscular/torax.htm#serratilanterior"><span style="color: black; text-decoration: none;">Serrátil Anterior</span></a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: 10pt;"><a href="http://www.auladeanatomia.com/sistemamuscular/torax.htm#subclavio"><span style="color: black; text-decoration: none;">Subclávio</span></a></span><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"><o:p></o:p></span></div>
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<span style="font-family: Helvetica, sans-serif; font-size: 14pt;">Região
Costal<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: 10pt;"><a href="http://www.auladeanatomia.com/sistemamuscular/torax.htm#intercostaisexternos"><span style="color: black; text-decoration: none;">Intercostais Externos</span></a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"> <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: 10pt;"><a href="http://www.auladeanatomia.com/sistemamuscular/torax.htm#intercostaisinternos"><span style="color: black; text-decoration: none;">Intercostais Internos</span></a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"> <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: 10pt;"><a href="http://www.auladeanatomia.com/sistemamuscular/torax.htm#supracostais"><span style="color: black; text-decoration: none;">Levantadores das Costelas</span></a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"> <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: 10pt;"><a href="http://www.auladeanatomia.com/sistemamuscular/torax.htm#infracostais"><span style="color: black; text-decoration: none;">Subcostais</span></a></span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"> </span><span style="font-family: Verdana, sans-serif; font-size: 10pt;"><br />
<a href="http://www.auladeanatomia.com/sistemamuscular/torax.htm#transversodotorax"><span style="color: black; text-decoration: none;">Transverso do Tórax</span></a><o:p></o:p></span></div>
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<b><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Músculo Peitoral Maior</span></b><b><span style="color: #666666; font-family: Helvetica, sans-serif;"><o:p></o:p></span></b></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"> È um músculo espesso,
triangular e plano que recobre a região ântero-superior do tórax. Possui origem
ampla e inserção única no úmero, adotando assim uma forma de leque.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG7GbvlK9KJNka5yLrVod9LKqQKQVHz41yuXxxI9g4Tx2UPyg88FsAMxADhM7t6oARhuU00l9wmQdqKE1PP2Ozvo8PoFUhbGV4ON5dALKHqEOsJbmICG-i_32F_TjKR3thOxaz9dLTuCY/s1600/peitoralmaior.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG7GbvlK9KJNka5yLrVod9LKqQKQVHz41yuXxxI9g4Tx2UPyg88FsAMxADhM7t6oARhuU00l9wmQdqKE1PP2Ozvo8PoFUhbGV4ON5dALKHqEOsJbmICG-i_32F_TjKR3thOxaz9dLTuCY/s1600/peitoralmaior.jpg" /></a><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"><br />
Origem: Clavícula, manúbrio e corpo do externo; cartilagens costais da 2ª a 6ª
e bainha do m. reto abdominal.<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Ação: Rotação medial, flexão e adução do braço<o:p></o:p></span></div>
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O peitoral maior juntamente com o deltóide e a clavícula forma o trígono
deltoclavipeitoral.<o:p></o:p></span></div>
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<br /><br />
<br />
<b>Músculo Peitoral menor</b> <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh25yA1VCRQ5WyUcGhScLVkxLfC2_bmzhscUykobZZs_2V8BVL1T7B1U2sbHW7HRDd1Jv_i1pRCXK0Aae9JQ_BKHhKYWuB44RAk8Qn0b5hLfs-QYbnwvtMjzPwmJEKBklfMktv8qFg7Opw/s1600/peitoralmenor1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh25yA1VCRQ5WyUcGhScLVkxLfC2_bmzhscUykobZZs_2V8BVL1T7B1U2sbHW7HRDd1Jv_i1pRCXK0Aae9JQ_BKHhKYWuB44RAk8Qn0b5hLfs-QYbnwvtMjzPwmJEKBklfMktv8qFg7Opw/s200/peitoralmenor1.jpg" width="181" /></a><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"> É um músculo delgado,
plano e triangular que está recoberto pelo m. peitoral maior. E como o próprio
nome já diz, é menor que o peitoral maior.<b><o:p></o:p></b></span></div>
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Ação: Anteversão do membro superior e auxilia na inspiração forçada.<o:p></o:p></span></div>
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<b><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Músculo Serrátil Anterior</span></b><span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"><o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"> </span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7-hbg7kmjr79HXrLNFVesKdiYMKjeU0PcyW-03dYs3t-Hohnmpg3uxTpsXbL8xqxRDpCdQOL7Hq0RSq3Jpo-m3FWl178nZVoQ7h-pn-Zv9ro5GptTI_oLoOXgIvQjPhRUr_JYKK064zA/s1600/serratilanterior.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7-hbg7kmjr79HXrLNFVesKdiYMKjeU0PcyW-03dYs3t-Hohnmpg3uxTpsXbL8xqxRDpCdQOL7Hq0RSq3Jpo-m3FWl178nZVoQ7h-pn-Zv9ro5GptTI_oLoOXgIvQjPhRUr_JYKK064zA/s200/serratilanterior.jpg" width="154" /></a></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"> É o <span style="color: #666666; text-decoration: none;">músculo</span> que se
origina na superfície das oito <span style="color: #666666; text-decoration: none;">costela</span>s superiores ao
lado do peito e se insere ao longo de toda borda medial da <span style="color: #666666; text-decoration: none;">escápula</span>.<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Função: O serrátil anterior é
ocasionalmente chamado de "músculo dos <span style="color: #666666; text-decoration: none;">boxeadores</span>" porque ele possui grande
importância na protração da escápula, ou seja, empurrar a escápula para frente
e por volta da <span style="color: #666666; text-decoration: none;">caixa torácica</span>,
o que ocorre quando alguém dá um soco. O serrátil anterior também ajuda a
estabilizar a escápula. Além disso, auxilia na rotação da escápula para cima.<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"><br /><b>
Músculo subclávio</b><o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"><br />
É um músculo estreito e cilíndrico.
Está situado entre a clavícula e a 1º costela.<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Ação: Estabiliza e abaixa a clavícula.<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif;"><span style="font-size: x-small;"> </span></span><span style="background-color: white; color: #666666; font-family: Helvetica, sans-serif; font-size: x-small; line-height: 18pt;">Fonte: NETTER, Frank H.. Atlas de Anatomia Humana. 2ed. Porto Alegre:
Artmed, 2000.</span></div>
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<div style="text-align: center;">
<span style="background-color: white; line-height: 18pt;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Vamos ao Treino</span></span></div>
<div style="text-align: center;">
<span style="background-color: white; line-height: 18pt;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></span></div>
<o:p></o:p><br />
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"><b>O que é SUPER SÉRIE ou SUPERSET</b><o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"> Super Serie ou Superset
consiste em fazer 2 exercícios diferentes sem descanso entre eles.
Existem diferentes tipos de Superset, os mais importantes são esses três:<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">1) Superset de mesmo grupamento muscular;<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">2) Superset alternando exercícios isolados e exercícios compostos;<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">Em nosso programa vamos utilizar a Super Serie descrita
abaixo:<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;">3) Superset em exercícios que trabalham grupamentos musculares
antagônicos: Significa fazer uma série de exercício para um
determinado grupamento muscular e então imediatamente fazer uma série de outro
exercício para o grupamento muscular antagônico (oposto). Um exemplo disso é
fazer um exercício de peito e então logo em seguida um de costas.<o:p></o:p></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"><b>1 - Supino Reto + Puxada por Trás</b><o:p></o:p></span></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">Super Série: 3x(10+10): 3 x de 10 repetições de</span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 19pt;"> </span><span style="background-color: white; color: #333333; line-height: 19pt;"><span style="font-family: Arial, sans-serif; font-size: small;">Supino Reto seguidas</span></span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;"> de 10 repetições de </span><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt;">Puxada por trás.</span></div>
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<span style="background-color: white; color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt; line-height: 18pt;"><b>2 - Crucifixo Reto + Puxada Supinada</b></span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"> </span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">Super Série: 3x(10+10): 3 x de 10 repetições de</span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 19pt;"> C</span><span style="background-color: white; color: #333333; line-height: 19pt;"><span style="font-family: Arial, sans-serif; font-size: small;">rucifixo Reto</span></span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 19pt;"> </span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">seguida de 10 repetições de </span><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt;">Puxada Supinada.</span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt;"><b>3 - Supino Inclinado + Remada Curvada HBL</b><o:p></o:p></span></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">Super Série: 3x(10+10): 3 x de 10 repetições de</span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 19pt;"> </span><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt;">Supino Inclinado</span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 19pt;"> </span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">seguida de 10 repetições de </span><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt;">Remada Curvada HBL.</span></div>
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<span style="color: #666666; font-family: Helvetica, sans-serif; font-size: 14pt; line-height: 115%;"><b>4 - Crucifixo Inclinado + Remada Articulada Neutra</b></span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px;">Super Série: 3x(10+10): 3 x de 10 repetições de</span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 19pt; text-align: justify;"> C</span><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt; text-align: justify;">rucifixo inclinado</span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 19pt; text-align: justify;"> </span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px;">seguida de 10 repetições de </span><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt; text-align: justify;">Remada Articulada Neutra.</span></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 17px; line-height: 20px;"><span style="font-family: Arial, sans-serif;">E</span></span><span style="background-color: white; color: #333333; font-family: Calibri, sans-serif; font-size: 16px; line-height: 18px;">spero que tenham gostado. Em breve postarei novos treinos e dicas sobre saúde e atividades físicas..</span><br />
<span style="background-color: white; color: #333333; font-family: Calibri, sans-serif; font-size: 16px; line-height: 18px;">Forte Abraço e Bons Treinos</span><br />
<span style="background-color: white; color: #333333; font-family: Calibri, sans-serif; font-size: 16px; line-height: 18px;">Atenciosamente,</span></div>
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<span style="color: #333333; font-family: Arial, sans-serif; font-size: x-small; line-height: 24px; text-align: justify;">CREF: 025752-G/RJ</span></div>
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</div>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0tag:blogger.com,1999:blog-149324816487654627.post-65202963160258412942012-04-12T07:56:00.002-07:002012-04-12T10:21:59.470-07:00Super Série para Bíceps e Tríceps. Abordagem anatômica<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, sans-serif;"><span style="font-size: 17px;">Por:</span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="font-size: 17px;">Prof. Fabiano Aguiar</span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="font-size: 17px;">CREF: 025752-G/RJ</span></span></div>
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<span style="font-family: Arial, sans-serif;"><b><span style="font-size: large;">BÍCEPS BRAQUIAL</span></b></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">O<span class="apple-converted-space"> </span><b>bíceps braquial</b><span class="apple-converted-space"> </span>está localizado no<span class="apple-converted-space"> </span><span style="color: black;">braço</span>. O termo<span class="apple-converted-space"> </span><i>biceps brachii</i><span class="apple-converted-space"> </span>é uma frase em<span class="apple-converted-space"> </span><span style="color: black;">latim </span>que significa
"duas cabeças de um braço", em referência ao fato de que o<span class="apple-converted-space"> </span><a href="http://pt.wikipedia.org/wiki/M%C3%BAsculo" style="background-attachment: initial; background-clip: initial; background-color: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial;" title="Músculo"><span style="color: black;">músculo</span></a><span class="apple-converted-space"> </span>consiste em duas estruturas com um
ponto de inserção comum próximo ao<span class="apple-converted-space"> </span><a href="http://pt.wikipedia.org/wiki/Cotovelo" style="background-attachment: initial; background-clip: initial; background-color: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial;" title="Cotovelo"><span style="color: black;">cotovelo</span></a>. O bíceps braquial
tem diversas funções, as mais importantes sendo a de flexionar o cotovelo e a
de girar o<span class="apple-converted-space"> </span><span style="color: black;">antebraço</span>.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">O bíceps braquial é um dos músculos mais
conhecidos do corpo, já que ele aparece superficialmente, e freqüentemente está
bem definido mesmo em pessoas que não são atletas. O músculo é popular entre os<span class="apple-converted-space"> </span><span style="color: black;">fisiculturistas</span>,
podendo aumentar consideravelmente de tamanho com o treino de pesos.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 19pt;">Anatomia</span><span style="font-family: Arial, sans-serif; font-size: 19pt;"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;"> <b>Proximalmente</b>,
a</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><b><span style="font-family: Arial, sans-serif; font-size: 13pt;">cabeça
curta</span></b><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;">do
bíceps braquial se fixa ao</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;"><a href="http://pt.wikipedia.org/wiki/Processo_corac%C3%B3ide" title="Processo coracóide"><span style="color: black; text-decoration: none;">processo
coracóide</span></a></span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;">da<a href="http://pt.wikipedia.org/wiki/Esc%C3%A1pula" title="Escápula"><span style="color: black; text-decoration: none;">escápula</span></a>. O tendão da</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><b><span style="font-family: Arial, sans-serif; font-size: 13pt;">cabeça longa</span></b><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;">passa dentro do
ligamento capsular na cabeça do<a href="http://pt.wikipedia.org/wiki/%C3%9Amero" title="Úmero"><span style="color: black; text-decoration: none;">úmero</span></a></span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;">e insere-se na
escápula no</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;"><a href="http://pt.wikipedia.org/w/index.php?title=Tub%C3%A9rculo_supraglenoidal&action=edit&redlink=1" title="Tubérculo supraglenoidal (página não existe)"><span style="color: black; text-decoration: none;">tubérculo supraglenoidal</span></a>.<o:p></o:p></span></div>
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<b><span style="font-family: Arial, sans-serif; font-size: 13pt;"> Distalmente</span></b><span style="font-family: Arial, sans-serif; font-size: 13pt;">,
o bíceps braquial se fixa na tuberosidade do osso rádio, e devido ao poder de
rotação deste osso, o bíceps braquial também faz a supinação o antebraço. O
bíceps braquial também se conecta com a</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;"><span style="color: black; text-decoration: none;">fáscia do antebraço</span>, pela</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;"><span style="color: black; text-decoration: none;">aponeurose do músculo bíceps braquial</span>.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;"> Dois músculos se localizam próximos ao
músculo bíceps braquial, numa posição mais profunda. São o</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;"><span style="color: black; text-decoration: none;">músculo
coracobraquial</span></span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;">e
o</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;"><span style="color: black; text-decoration: none;">músculo braquial</span>,
que se conecta à</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;"><a href="http://pt.wikipedia.org/wiki/Ulna" title="Ulna"><span style="color: black; text-decoration: none;">ulna</span></a></span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;">e
ao úmero.<o:p></o:p></span></div>
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<span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; font-family: Arial, sans-serif; font-size: 13pt;"> Existem diversos exercícios para
treinar o músculo bíceps braquial, todos dos quais consistem em movimentos de flexão
dos cotovelos.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">A<span class="apple-converted-space"> </span><b>flexão de cotovelos </b></span><span style="font-family: Arial, sans-serif; font-size: 13pt;">é qualquer um de vários exercícios de<span class="apple-converted-space"> </span><span style="color: black;">treinamento com pesos</span><span class="apple-converted-space"> </span>que
tem como foco o<span class="apple-converted-space"> </span><a href="http://pt.wikipedia.org/wiki/M%C3%BAsculo_b%C3%ADceps_braquial" style="background-attachment: initial; background-clip: initial; background-color: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial;" title="Músculo bíceps braquial"><span style="color: black;">músculo bíceps braquial</span></a>.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">O exercício pode ser realizado em aparelho
específico ( Robot), trabalhando a parte inferior do bíceps. Também pode ser
realizado da forma tradicional com o auxílio de<span class="apple-converted-space"> </span><a href="http://pt.wikipedia.org/wiki/Haltere" style="background-attachment: initial; background-clip: initial; background-color: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial;" title="Haltere"><span style="color: black;">halteres</span></a><span class="apple-converted-space"> </span>ou barras trabalhando toda a região do
bíceps. <o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 19pt; font-weight: normal;">Tríceps braquial <o:p></o:p></span></h1>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwEtATFNoPlujh_eHFIl4CYdor4EQ1SR4r84Yn2V4nXJ0M8CpRfD2XUNVIq4iZaFfV5q4PgZl-26UllrbgXzuMzDn8y8v6_O-cQnZlVgbvHBckmJwZipoIlPeIbEV7DCLzcGHYJY7xDXs/s1600/Primeira-Dica-De-Exerc%C3%ADcios-Para-Tr%C3%ADceps-Poderosos-Bra%C3%A7o-Desenvolvido-N%C3%A3o-%C3%89-S%C3%B3-Dedicar-se-Ao-B%C3%ADceps.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwEtATFNoPlujh_eHFIl4CYdor4EQ1SR4r84Yn2V4nXJ0M8CpRfD2XUNVIq4iZaFfV5q4PgZl-26UllrbgXzuMzDn8y8v6_O-cQnZlVgbvHBckmJwZipoIlPeIbEV7DCLzcGHYJY7xDXs/s200/Primeira-Dica-De-Exerc%C3%ADcios-Para-Tr%C3%ADceps-Poderosos-Bra%C3%A7o-Desenvolvido-N%C3%A3o-%C3%89-S%C3%B3-Dedicar-se-Ao-B%C3%ADceps.jpg" width="200" /></a></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;"> O músculo</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><b><span style="font-family: Arial, sans-serif; font-size: 13pt;">tríceps
braquial</span></b><span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;">é
um largo</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> músculo<u>
esquelético</u> </span><span style="font-family: Arial, sans-serif; font-size: 13pt;">de três cabeças encontrado em humanos. Ele corre na
superfície posterior do</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> braço</span><span style="font-family: Arial, sans-serif; font-size: 13pt;">.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">O músculo tríceps
braquial é geralmente chamado de "tríceps". Entretanto, o termo
"tríceps" (em</span><span style="font-family: Arial, sans-serif; font-size: 13pt;"> Latim </span><span style="font-family: Arial, sans-serif; font-size: 13pt;">significa
"três cabeças") pode ser usado para qualquer músculo que possua três
origens.<o:p></o:p></span></div>
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<b><span style="font-family: Arial, sans-serif; font-size: 19pt;">(anatomia) </span></b><span style="font-family: Arial, sans-serif; font-size: 19pt;">Origem
e inserção</span><span style="font-family: Arial, sans-serif; font-size: 19pt;"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">As três cabeças
são:<o:p></o:p></span></div>
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<span style="font-family: Wingdings; font-size: 10pt;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: Arial, sans-serif; font-size: 13pt;">Cabeça
longa: insere-se no tubérculo infraglenoidal da escápula<o:p></o:p></span></div>
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<span style="font-family: Wingdings; font-size: 10pt;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: Arial, sans-serif; font-size: 13pt;">Cabeça
lateral: insere-se na face posterior do úmero, acima do sulco do nervo radial<o:p></o:p></span></div>
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<span style="font-family: Wingdings; font-size: 10pt;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: Arial, sans-serif; font-size: 13pt;">Cabeça
medial: insere-se na face posterior do úmero, abaixo do sulco do nervo radial<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;"> O tríceps braquial tem participação de
60 % na massa do braço, mas as pessoas que exercitam os braços normalmente
negligenciam o treinamento deste músculo em favor do </span><span style="font-family: Arial, sans-serif; font-size: 13pt;">músculo bíceps braquial</span><span style="font-family: Arial, sans-serif; font-size: 13pt;">.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;"> Os tríceps são trabalhados
principalmente através de exercícios de pressão, (ex.: supinos, flexões de
braço, ou desenvolvimento) mas podem ser efetivamente trabalhados isoladamente através
de exercícios no pulley , extensão de cotovelos testa e etc. Muitos
fisiculturistas discutem que os melhores exercícios para ganho de massa na área
dos tríceps são as paralelas com carga adicional (<i>weighted dips</i>) ou o
tríceps supino (<i>close grip bench press</i>). <o:p></o:p></span></div>
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<span style="font-size: 18pt; line-height: 115%;">Vamos
ao Treino<o:p></o:p></span></div>
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<span style="font-size: 13.5pt; line-height: 115%;"> Antes de inicial qualquer treino, é
necessário aquecimento de pelo menos 5 min. Pode ser realizado pulando
corda, na esteira ou bicicleta. Este treino pode ser chamado de treino de
exaustão, super série ou superset.<o:p></o:p></span></div>
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<b><span style="font-family: Arial, sans-serif; font-size: 14pt;">O que
é SUPER SÉRIE ou SUPERSET<o:p></o:p></span></b></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;"> Super Serie ou Superset consiste em fazer 2 exercícios
diferentes sem descanso entre eles. Existem diferentes tipos de Superset,
os mais importantes são esses três:<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">1) <b>Superset de mesmo grupamento muscular</b>;<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">2) <b>Superset
alternando exercícios isolados e exercícios compostos;</b> <o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">Em nosso programa vamos utilizar a Super Serie descrita
abaixo:<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;">3) <b>Superset
em exercícios que trabalham grupamentos musculares antagônicos: </b>Significa fazer uma série de exercício
para um determinado grupamento muscular e então imediatamente fazer uma série
de outro exercício para o grupamento muscular antagônico (oposto). Um exemplo
disso é fazer um exercício de bíceps e então logo em seguida um de tríceps.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;"> </span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt;"> </span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt;"><b>1 – Flexão de Cotovelos Banco Scott ou Bobot + Extensão de Cotovelos Corda</b><o:p></o:p></span></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">Super Série: 3x(10+10): 3 x de 10 repetições de</span><span style="background-color: white; line-height: 19pt;">
</span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt;">Flexão de Cotovelos Banco Scott ou Robot</span><span style="background-color: white; line-height: 19pt;"> </span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">seguida de 10 repetições de </span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt;">Extensão de Cotovelos Corda</span></div>
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<b><span style="background-color: white; font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt;">2 - Flexão de Cotovelos HBW </span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt;"> </span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt;">+ Extensão de Cotovelos Testa HBW</span></b></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">Super Série:</span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;"> 3x(10+10): 3 x de 10 repetições de</span><span style="background-color: white; line-height: 19pt;"> </span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt;">Flexão de Cotovelos HBW</span><span style="background-color: white; line-height: 19pt;"> </span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">seguida de 10 repetições de </span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt;">Extensão de Cotovelos Testa HBW</span></div>
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<b style="background-color: white; font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt;">3 - Flexão de Cotovelos Concentrado + Extensão de Cotovelos
Francesa Unilateral</b></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">Super Série:</span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;"> 3x(10+10): 3 x de 10 repetições de </span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt;">Flexão de Cotovelos Concentrado</span><span style="background-color: white; line-height: 19pt;"> </span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">seguida de 10 repetições de </span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt;">Extensão de Cotovelos Francesa Unilateral</span></div>
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<span style="font-family: Arial, sans-serif; font-size: 13pt; line-height: 115%;"><b> 4 - Flexão de Cotovelos Alternada HBC + Extensão de Cotovelos
Coice</b></span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">Super Série:</span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;"> 3x(10+10): 3 x de 10 repetições de </span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt;">Flexão de Cotovelos Alternada HBC</span><span style="background-color: white; line-height: 19pt;"> </span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; line-height: 18px; text-align: left;">seguida de 10 repetições de </span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 17px; line-height: 19pt;">Extensão de Cotovelos Coice</span></div>
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<span style="background-color: white; font-size: 17px; line-height: 20px;"><span style="font-family: Arial, sans-serif;">E</span></span><span style="background-color: white; color: #333333; font-family: Calibri, sans-serif; font-size: 16px; line-height: 18px;">spero que tenham gostado. Em breve postarei novos treinos e dicas sobre saúde e atividades físicas..</span><br />
<span style="background-color: white; color: #333333; font-family: Calibri, sans-serif; font-size: 16px; line-height: 18px;">Forte Abraço e Bons Treinos</span><br />
<span style="background-color: white; color: #333333; font-family: Calibri, sans-serif; font-size: 16px; line-height: 18px;">Atenciosamente,</span><br />
<span style="color: #333333; font-family: Calibri, sans-serif;"><span style="line-height: 17px;">Prof. Fabiano Aguiar</span></span><br />
<span style="font-family: Arial, sans-serif;"><span style="line-height: 20px;"><br /></span></span></div>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com8tag:blogger.com,1999:blog-149324816487654627.post-20733033480829729962012-04-11T07:14:00.001-07:002012-05-10T02:44:21.564-07:00Super Série para Peitoral<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMa91J2AdPnY5ox1dALvLty4vke1TmwP-D7-RMS4e2amgpq6y0j0_m5FfQ6b7mgkqeVbEO_i074gNN5NwkzcveFMTabbMlc5fDR2W_UAfhqQGZluGDDHuipzVzH1W3Gj62krQ2pLwDxQs/s1600/FabianoAguiar.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMa91J2AdPnY5ox1dALvLty4vke1TmwP-D7-RMS4e2amgpq6y0j0_m5FfQ6b7mgkqeVbEO_i074gNN5NwkzcveFMTabbMlc5fDR2W_UAfhqQGZluGDDHuipzVzH1W3Gj62krQ2pLwDxQs/s200/FabianoAguiar.jpg" width="155" /></a><span style="font-size: 12pt; line-height: 115%;"><br /></span></div>
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<span style="line-height: 21px;"><span style="font-size: large;"> O peitoral é um dos grupamentos mais visados entre homens em academias de ginástica.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil_UABM2R-M_sebsjtFpmVdJT8dyKu5f2Kqk4sFTtOUgT7HMrJRa7oD07toNv9uuV3tTni99FDJOA9e0EM69rjm6x6qhvC3GUhxkrspQA43VrwNO1S1xC9UngW8cDRVexeksOSKps48Nc/s1600/peitoral.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil_UABM2R-M_sebsjtFpmVdJT8dyKu5f2Kqk4sFTtOUgT7HMrJRa7oD07toNv9uuV3tTni99FDJOA9e0EM69rjm6x6qhvC3GUhxkrspQA43VrwNO1S1xC9UngW8cDRVexeksOSKps48Nc/s400/peitoral.jpg" width="400" /></a><span style="font-size: 12pt; line-height: 115%;"><br /></span></div>
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<span style="line-height: 18px;">Prof. Fabiano Aguiar</span></div>
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<span style="font-size: 12pt; line-height: 115%;">CREF: 025752-G/RJ</span></div>
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<span style="font-size: 14pt; line-height: 115%;"> </span><span style="font-size: 14pt; line-height: 115%;"> </span><span style="line-height: 115%;"> Abordarei de
forma simples e ilustrativa a anatomia desse grupamento dando ênfase aos
principais exercícios de musculação.</span></div>
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<span style="line-height: 115%;"> O peitoral
maior apresenta três inserções, nas cartilagens costais, no esterno e na
clavícula. <o:p></o:p></span></div>
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<span style="line-height: 115%;">O peitoral menor é profundo ao peitoral maior, ou seja, fica
atrás dele.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikuqOxWe7C8yWzVrrFEfBGkDWlqLcWEfjI9o5FBpsqI6j8jieiwlaHyMJyi9d9-DdTmVMmRZT89pVpCKWF1fgLHf-tGkZEWTmnIlpBXuYjFO8X5Vi1wr4mgIC-psO3KWdTBxM13_7o-L4/s1600/divis%C3%A3o+peitoral.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikuqOxWe7C8yWzVrrFEfBGkDWlqLcWEfjI9o5FBpsqI6j8jieiwlaHyMJyi9d9-DdTmVMmRZT89pVpCKWF1fgLHf-tGkZEWTmnIlpBXuYjFO8X5Vi1wr4mgIC-psO3KWdTBxM13_7o-L4/s200/divis%C3%A3o+peitoral.jpg" width="200" /></a><span style="line-height: 115%;"><br /></span></div>
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<span style="line-height: 115%;">Darei
ênfase apenas para o treinamento do peitoral maior e suas porções, esternal e
clavicular.<o:p></o:p></span></div>
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<span style="line-height: 115%;">Antes de
inicial qualquer treino, é necessário aquecimento de pelo menos 5 min. Pode ser
realizado pulando corda, na esteira ou
bicicleta.</span><span style="line-height: 115%;"> </span><span style="line-height: 115%;">Este treino
pode ser chamado de treino de exaustão, super série ou superset.</span><br />
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<span style="line-height: 115%;"><span style="font-family: Arial, sans-serif; font-size: 13pt;"><b>O que é SUPER SÉRIE ou SUPERSET</b><o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, sans-serif;">Super Serie
ou Superset consiste em fazer 2
exercícios diferentes sem descanso entre eles. Existem diferentes tipos de
Supersets, os mais importantes são esses três:<o:p></o:p></span></span></div>
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<span style="font-family: Arial, sans-serif;">1) <b>Superset alternando exercícios isolados e
exercícios compostos;</b></span></div>
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<span style="background-color: white; font-family: Arial, sans-serif; line-height: 19pt;">2) </span><b style="background-color: white; font-family: Arial, sans-serif; line-height: 19pt;">Superset em exercícios que trabalham
grupamentos musculares antagônicos: </b></div>
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<span style="background-color: white; font-family: Arial, sans-serif; line-height: 19pt;">Em nosso programa vamos utilizar a Super Serie descrita abaixo:</span></div>
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<span style="background-color: white; font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt;">3) </span><b style="background-color: white; font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt;">Superset de mesmo grupamento muscular</b><span style="background-color: white; font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt;">: Esse
é o mais comum Superset. Significa fazer 2 exercícios diferentes que trabalham
a mesma parte do corpo.</span></div>
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<b style="line-height: 115%;"> Este treino é indicado apenas para atletas avançados e é muito importante a ajuda de um partiner, ou seja amigo de treino. Pode ocorrer falha mecânica devido a fadiga muscular e um amigo para fazer a segurança é de suma importância.</b></div>
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<span style="line-height: 115%;"><span style="font-family: Times, 'Times New Roman', serif; font-size: large;"><b>Vamos ao
treino.</b></span><span style="font-size: medium;"><o:p></o:p></span></span></div>
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<b><span style="font-size: 14pt; line-height: 115%;">1 - Supino
Reto + Crucifixo Reto</span></b><b><span style="font-size: 12pt; line-height: 115%;"><o:p></o:p></span></b></div>
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<span style="font-size: 12pt; line-height: 115%;">Treino para Peitoral maior com ênfase na porção esternal.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 115%;">Série: 3 x (10+10): 3 x de 10 repetições de supino reto seguida
de 10 repetições de crucifixo reto.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 115%;">Tempo de recuperação entre as séries: 45 segundos.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmCY4gJD1fIdXaVEWRt-uh6E-WxBzuG6mX3S_CCioB7z547-omPvafeREzT-AKONQgC3b5mqTRvWNlSG_F2LFyQvAVbSzZ8RdB-jMewp1C3S4jW2D9oaHBRbRUf_vrVosfqfLwUkFdTpA/s1600/treino1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmCY4gJD1fIdXaVEWRt-uh6E-WxBzuG6mX3S_CCioB7z547-omPvafeREzT-AKONQgC3b5mqTRvWNlSG_F2LFyQvAVbSzZ8RdB-jMewp1C3S4jW2D9oaHBRbRUf_vrVosfqfLwUkFdTpA/s400/treino1.jpg" width="400" /></a></div>
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<b><span lang="EN-US" style="font-size: 14pt; line-height: 115%;">2 – Cross Over + Peck Deck ( Voador)<o:p></o:p></span></b></div>
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<span style="font-size: 12pt; line-height: 115%;">Treino para Peitoral maior com ênfase na porção esternal.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 115%;">Série: 3X(10+10): 3 x de 10 repetições de Cross Over seguida de 10 repetições de Peck Deck (voador)<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 115%;">Tempo de recuperação entre as séries: 45 segundos.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXfOJ4YW7OKAPsUKJPEU8cslgfgFAOm361im_9h2I-Y-V13c1CDKZgBGla6-F9dDkzhCyIHexi1GBnAaaf-tSZsUBqorqMnmdLBBPARJ7ti_z5d0pIuHnkoS8ZN-MQkMcqmSMwnc2FzZg/s1600/treino2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXfOJ4YW7OKAPsUKJPEU8cslgfgFAOm361im_9h2I-Y-V13c1CDKZgBGla6-F9dDkzhCyIHexi1GBnAaaf-tSZsUBqorqMnmdLBBPARJ7ti_z5d0pIuHnkoS8ZN-MQkMcqmSMwnc2FzZg/s400/treino2.jpg" width="400" /></a></div>
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<b><span style="font-size: 14pt; line-height: 115%;"> </span></b><b><span style="font-size: 14pt; line-height: 115%;"> </span></b></div>
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<b><span style="font-size: 14pt; line-height: 115%;">3 - Supino Inclinado
+ Crucifixo Inclinado</span></b><b><span style="font-size: 12pt; line-height: 115%;"><o:p></o:p></span></b></div>
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<span style="font-size: 12pt; line-height: 115%;">Treino para Peitoral maior com ênfase na porção clavicular.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 115%;">Série: 3X(10+10): 3 x de 10 repetições de supino inclinado
seguida de 10 repetições de crucifixo inclinado.<o:p></o:p></span></div>
<span style="font-family: Calibri, sans-serif; font-size: 12pt; line-height: 115%;">Tempo
de recuperação entre as séries: 45 segundos.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheFnDPXzJ9Qm6gh-nyX_suCz472JS0iWDGGrrQxvCzYIOVKX_d_l4Pc3btFcKIA_TBuK8VoMqa3V2OeqfqlRyov251kB5T0BenkxidYSqLbehke1ber3xCsf-ik3DOqpQ2C8xNHvfDA8g/s1600/treino3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheFnDPXzJ9Qm6gh-nyX_suCz472JS0iWDGGrrQxvCzYIOVKX_d_l4Pc3btFcKIA_TBuK8VoMqa3V2OeqfqlRyov251kB5T0BenkxidYSqLbehke1ber3xCsf-ik3DOqpQ2C8xNHvfDA8g/s400/treino3.jpg" width="400" /></a></div>
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<span style="font-family: Calibri, sans-serif; font-size: 12pt; line-height: 115%;">Espero que tenham gostado. Em breve postarei novos treinos e dicas sobre saúde e atividades físicas..</span><br />
<span style="font-family: Calibri, sans-serif; font-size: 12pt; line-height: 115%;"><br /></span><br />
<span style="font-family: Calibri, sans-serif; font-size: 12pt; line-height: 115%;">Um grande abraço...</span><br />
<span style="font-family: Calibri, sans-serif; font-size: 12pt; line-height: 115%;">Fabiano Aguiar</span></div>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com5tag:blogger.com,1999:blog-149324816487654627.post-13285046204882761832012-04-05T05:35:00.001-07:002012-04-05T07:55:49.897-07:00A Importância Do Exercício Aeróbico Como Requisito Para O Pré-Operatório No Procedimento Da Lipoaspiração<div dir="ltr" style="text-align: left;" trbidi="on"><br />
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgySeg6r5WUijWX95wAtc2m6Len099lLYKF-DxZP9fhlIBTyGac2xev__i9IjMhqJ4q8_qR3Aq0PpdBGtCybRP4utl3fVEx86TiMJ4yFMk_mUoPJMfWuESvR-z3mH4_f1F79ZBW02jOJKk/s1600/Lipoaspira%C3%A7%C3%A3o-pre%C3%A7o-tipo1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgySeg6r5WUijWX95wAtc2m6Len099lLYKF-DxZP9fhlIBTyGac2xev__i9IjMhqJ4q8_qR3Aq0PpdBGtCybRP4utl3fVEx86TiMJ4yFMk_mUoPJMfWuESvR-z3mH4_f1F79ZBW02jOJKk/s200/Lipoaspira%C3%A7%C3%A3o-pre%C3%A7o-tipo1.jpg" width="200" /></a><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Muitos perguntam por que a maioria dos Cirurgiões indicam a perda de peso como critério para o procedimento da lipoaspiração. Essa é uma dúvida constante, já que você vai lá exatamente para eliminar esse peso e as gordurinhas indesejadas.<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Esse é o pensamento, entretanto o procedimento é mais seguro e bem sucedido em pacientes com % de gordura mais baixo. Pessoas com o percentual de gordura elevado estão sujeitas á complicações durante e após o procedimento.<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Hoje o sobrepeso, vinculado ao sedentarismo é um dos maiores vilões no que diz respeito à saúde. Pessoas com sobrepeso ou obesas estão sujeitas á várias doenças, entre elas as cardiovasculares.<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Sobrepeso, por que isso ocorre?<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Quando um indivíduo consome mais energia (alimento) do que gasta, esta energia adicional é armazenada sob a forma de gordura. Um ganho de 3.500 Kcal de energia acarreta o armazenamento de 454 gramas de gordura. A maior parte dessa gordura é armazenada sob forma de triglicerídeos nos adipócitos (células adiposas). <o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">A gordura da dieta, especialmente o colesterol e os triglicerídeos, tem um papel importante nas doenças cardiovasculares.<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Embora muitos componentes químicos (como os triglicerídeos, os fosfolipídeos e o colesterol) sejam classificados como gorduras, somente os triglicerídeos são fontes importantes de energia.<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">O sobrepeso é o peso corporal que excede o peso padrão para uma certa altura e constituição física. A obesidade refere-se ao excesso de gordura corporal, significando mais de 25% de gordura corporal para homens e mais de 35% para as mulheres.<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Como resolver?<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">A lipólise ( queima de gordura ) é um processo lento e o aumento do metabolismo das gorduras ocorre após vários minutos de exercício.<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Com o treinamento aeróbio, você se torna muito mais eficiente na utilização da gordura como fonte de energia para o exercício.<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Portanto, o exercício mais indicado para queimar essa gordura indesejada é o exercício aeróbico de longa duração e baixa intensidade.<o:p></o:p></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9eOFQ5NdyHEePVl9xwHbGhbOjeAiWuShK_1iUUwmxDUW_Yb4psd9fVQat_1tkduDxQV7IWy67hcWc5eFWuPN6iM6o6HGZPpB3mzAUU5mmlyplVrVhu0RqcmTfj1-dH_xZ0gB7tzqEUps/s1600/lipoaspiracao_01.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9eOFQ5NdyHEePVl9xwHbGhbOjeAiWuShK_1iUUwmxDUW_Yb4psd9fVQat_1tkduDxQV7IWy67hcWc5eFWuPN6iM6o6HGZPpB3mzAUU5mmlyplVrVhu0RqcmTfj1-dH_xZ0gB7tzqEUps/s200/lipoaspiracao_01.jpg" width="200" /></a></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;"><br />
</span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Entretanto, existem vários exercícios aeróbicos recreacionais que você pode lançar mão para alcançar o seu objetivo, como por exemplo, caminhadas, corridas, andar de bicicleta, nadar etc .. Claro, você pode também optar por atividades indoor em academias como, spinning, correr na esteira, aerojump, tae-bo etc. Não podemos nos esquecer da alimentação, é importante entrar em um programa de reeducação alimentar para não consumir mais alimentos do que gasta. Lembre-se a energia adicional é armazenada sob a forma de gordura.<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Não se esqueça, exercício físico e dieta apenas com orientação profissional!<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Abraços,<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Fabiano Aguiar<o:p></o:p></span></div><div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; margin-bottom: 15pt;"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt;">Diretor e Coordenador da Academia Superação<o:p></o:p></span></div><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 12pt; line-height: 115%;">CREF.: 025752-G/RJ</span></div>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0tag:blogger.com,1999:blog-149324816487654627.post-11969675552921965822012-03-28T15:59:00.001-07:002012-03-29T03:03:18.183-07:00Treino para Peitoral<div dir="ltr" style="text-align: left;" trbidi="on"><br />
<div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 24pt; line-height: 115%;">Treino para Peitoral<o:p></o:p></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGKBXijMOZaSCNRcKxRoOc6DzCGB6rQDStM-gjf8hWlMpeXQnBH40OsbGPnPs2AotpVgOd7kSzS7cflY7v9_lP82KTaz6XF2Gdd1Ge7fJprKLiEF0JPHwcZtr_A0I8ngJtxnvaDayPusA/s1600/peitoral.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGKBXijMOZaSCNRcKxRoOc6DzCGB6rQDStM-gjf8hWlMpeXQnBH40OsbGPnPs2AotpVgOd7kSzS7cflY7v9_lP82KTaz6XF2Gdd1Ge7fJprKLiEF0JPHwcZtr_A0I8ngJtxnvaDayPusA/s320/peitoral.jpg" width="320" /></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"> O peitoral é um dos grupamentos mais visados entre homens em academias de ginástica.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"> Abordarei de forma simples e ilustrativa a anatomia desse grupamento dando ênfase aos principais exercícios de musculação.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"> <o:p></o:p></span></div><div class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcq70D0XWlQlvz1sXQSUgN0oYg2m11c4KowGU1WAWeY47pCWZY_lpFk1LVwGbnzVEOTEBsL0xTFzC4mIuNsduSumH8IIX_zCqj6aQ_2nfNDu1oxXj4sKXPdaNpb31E2jN0PsJUM4seN6k/s1600/peitoral+maior.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcq70D0XWlQlvz1sXQSUgN0oYg2m11c4KowGU1WAWeY47pCWZY_lpFk1LVwGbnzVEOTEBsL0xTFzC4mIuNsduSumH8IIX_zCqj6aQ_2nfNDu1oxXj4sKXPdaNpb31E2jN0PsJUM4seN6k/s200/peitoral+maior.jpg" width="197" /></a><span style="font-size: 14pt; line-height: 115%;"><o:p> </o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">O peitoral maior apresenta três inserções, nas cartilagens costais, no esterno e na clavícula. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"><o:p></o:p></span></div><div class="MsoNormal"><br />
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</span></div><div class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVshL2IwsM3lchKYZScgNrfT-eqDWST-Q1BBmYArO3KKF8FbLuxoNbJQ0Q-hL1K18FZeUvq_-I9LKyAl8Be0KFpeqXIegrooBob-dnl_zsW0rl-uk3lKBgscV_ke3C2IgBXiEbXpiGj78/s1600/peitoral+menor.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVshL2IwsM3lchKYZScgNrfT-eqDWST-Q1BBmYArO3KKF8FbLuxoNbJQ0Q-hL1K18FZeUvq_-I9LKyAl8Be0KFpeqXIegrooBob-dnl_zsW0rl-uk3lKBgscV_ke3C2IgBXiEbXpiGj78/s200/peitoral+menor.jpg" width="184" /></a><span style="font-size: 14pt; line-height: 115%;"><br />
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</span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">O peitoral menor é profundo ao peitoral maior, ou seja, fica atrás dele.<o:p></o:p></span></div><div class="MsoNormal"><br />
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</span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 14pt; line-height: 115%;">Neste artigo citarei apenas o peitoral maior e suas porções, esternal e clavicular.</span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 14pt; line-height: 115%;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVDZmnvQnat61qHkKCPW6gJe-nLsnGtFLMjQ1jbdRP9Oq3r9W0Y6o0Ldcu4keSzMpeftK-opwp2xrJNV9c6Zr8Wj4lpMjCgGsK_P7J0UmGFiLPAe0tXqWQzjrzE9hzDhSSnClZRCE0FR4/s1600/divis%25C3%25A3o+peitoral.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVDZmnvQnat61qHkKCPW6gJe-nLsnGtFLMjQ1jbdRP9Oq3r9W0Y6o0Ldcu4keSzMpeftK-opwp2xrJNV9c6Zr8Wj4lpMjCgGsK_P7J0UmGFiLPAe0tXqWQzjrzE9hzDhSSnClZRCE0FR4/s320/divis%25C3%25A3o+peitoral.jpg" width="320" /></a></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
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</div><div class="MsoNormal"><o:p> </o:p><span style="font-size: 20pt; line-height: 115%; text-align: center;"> </span><span style="font-size: 20pt; line-height: 115%; text-align: center;"> </span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 20pt; line-height: 115%;">Principais exercícios para o desenvolvimento do peitoral<o:p></o:p></span></div><div class="MsoNormal"><br />
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</span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;">1 – Supino Reto ou Bench Press<o:p></o:p></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvOOkdAXVTHdsdoG6lxmnWFcQw7SSCXb0IKAQ-wJ27rsxoso-88QLdlAMfhtCzEci0Q-Fc2jW3wb0EyNgOpSsOoXPTPm_zeKSbgJL8zODOn9H6lR73-LJVD-WZhWUntfoeiejgNFzWup4/s1600/supino_reto.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvOOkdAXVTHdsdoG6lxmnWFcQw7SSCXb0IKAQ-wJ27rsxoso-88QLdlAMfhtCzEci0Q-Fc2jW3wb0EyNgOpSsOoXPTPm_zeKSbgJL8zODOn9H6lR73-LJVD-WZhWUntfoeiejgNFzWup4/s1600/supino_reto.JPG" /></a></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"><o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Músculos atuantes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores primários: Peitoral maior, ênfase na porção esternal.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores Secundários: Deltóide anterior e tríceps.<o:p></o:p></span></div><div class="MsoNormal" style="text-indent: -7.1pt;"><br />
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</span></div><div class="MsoNormal" style="text-indent: -7.1pt;"><span style="font-size: 18pt; line-height: 115%;">Fases do movimento:<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">1 – Posicionamento no banco.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">O atleta deverá estar com as costas, ombros e nádegas bem apoiadas no banco. Os pés poderão ser apoiados no solo. Dica: Quanto mais afastados os pés maior a estabilidade durante o exercício. A pegada na barra deverá ser feita de forma que os braços fiquem em um ângulo de 90º em relação aos antebraços.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">2 – Fase excêntrica.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">É a fase do movimento na qual a barra se aproxima do peitoral em um ângulo de 90º em relação aos braços e antebraços.<o:p></o:p></span></div><div class="MsoNormal"><br />
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</div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">3 – Fase concêntrica<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">A fase concêntrica é iniciada quando o atleta inicia o levantamento da barra para afastá-la do peitoral até que braços e antebraços se alinhem.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">4 – Finalização.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">É o momento no qual o atleta termina suas repetições e encaixa a barra no banco.<o:p></o:p></span></div><div class="MsoNormal"><br />
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</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;">2 - Supino Reto HBC ou Dumbell Press</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBiS83pX9FCKFKuEI0SDJ8Rt5DK2JkB3bIi00Fgc-lMcuaqHcD_oLoaiMNA0Jr7ShwIVWiRRMUBo-TPHQjOBipEv2nSoe7zRcFRAQKWnhkVyJ91EBaGTnWvlr87tv8kfb-JL5werUamXE/s1600/dumbbell_press.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBiS83pX9FCKFKuEI0SDJ8Rt5DK2JkB3bIi00Fgc-lMcuaqHcD_oLoaiMNA0Jr7ShwIVWiRRMUBo-TPHQjOBipEv2nSoe7zRcFRAQKWnhkVyJ91EBaGTnWvlr87tv8kfb-JL5werUamXE/s1600/dumbbell_press.JPG" /></a></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;"><br />
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</span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"><o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Músculos atuantes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores primários: Peitoral maior, ênfase na porção esternal.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores Secundários: Deltóide anterior e tríceps.<o:p></o:p></span></div><div class="MsoNormal"><br />
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</div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">1 – Posicionamento no banco.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">O atleta deverá estar com as costas, ombros e nádegas bem apoiadas no banco. Os pés poderão ser apoiados no solo. Dica: Quanto mais afastados os pés maior a estabilidade durante o exercício. A pegada nos dumbells deverá ser feita de forma que os braços fiquem em um ângulo de 90º em relação aos antebraços.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">2 – Fase excêntrica.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">É a fase do movimento na qual os dumbells se aproximam do peitoral em um ângulo de 90º em relação aos braços e antebraços.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">3 – Fase concêntrica<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">A fase concêntrica é iniciada quando o atleta inicia o levantamento dos dumbells para afastá-las do peitoral até que braços e antebraços se alinhem.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">4 – Finalização.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">É o momento no qual o atleta termina suas repetições e leva os dumbells ao chão ou entrega para um partiner ( amigo de treino).<o:p></o:p></span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
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</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;">3 – Crucifixo Reto<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0-MhroVjHLIrSooxjg7e1oM1MZ3r0ey9DGwtD5V0E3MpFk9TMqqmQLB3n1T5pSRTMAGNBX83-HBxYLPBrjEZWtvAx5WiszQIZ0I1JevWX7pilvR8ipRb-P-I-NDexFLeoZAn3Tg8UKDE/s1600/crucifixo.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0-MhroVjHLIrSooxjg7e1oM1MZ3r0ey9DGwtD5V0E3MpFk9TMqqmQLB3n1T5pSRTMAGNBX83-HBxYLPBrjEZWtvAx5WiszQIZ0I1JevWX7pilvR8ipRb-P-I-NDexFLeoZAn3Tg8UKDE/s1600/crucifixo.JPG" /></a></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Músculos atuantes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores primários: Peitoral maior, ênfase na porção esternal.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores Secundários: Deltóide anterior.<o:p></o:p></span></div><div class="MsoNormal"><br />
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</o:p></div><div class="MsoNormal"> <span style="font-size: 16pt; line-height: 115%;">1 – Posicionamento no banco.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">O atleta deverá estar com as costas, ombros e nádegas bem apoiadas no banco. Os pés poderão ser apoiados no solo. Dica: Quanto mais afastados os pés maior a estabilidade durante o exercício. A pegada nos dumbells deverá ser feita de forma que os braços fiquem alinhados relação aos antebraços. O exercício inicia com os dumbells no alto em direção ao peitoral.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">2 – Fase excêntrica.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">É a fase do movimento na qual os braços semiflexionados se abrem afastando os dumbells, até que os mesmos se alinhem em relação aos ombros. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">3 – Fase concêntrica<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">A fase concêntrica é iniciada quando o atleta inicia o levantamento dos dumbells até que os mesmos se aproximem um do outro.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">4 – Finalização.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">É o momento no qual o atleta termina suas repetições e leva os dumbells ao chão ou entrega para um partiner ( amigo de treino).<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;">4 - Voador ou Peck Deck<o:p></o:p></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0K-kdRHZfASxCzSdNSRjGpCR_IxOwEnzO6_14cK-dAmjK5yYX2kQFrbUt1PErMNGPowKJp-LgiNytrO7tVsFWlHNSBvOtrFFOF1iJzGJSxjFWfzzMIzj4SyEdtbAC2bUGjOYwZbmRyXo/s1600/Peck+deck+fly.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0K-kdRHZfASxCzSdNSRjGpCR_IxOwEnzO6_14cK-dAmjK5yYX2kQFrbUt1PErMNGPowKJp-LgiNytrO7tVsFWlHNSBvOtrFFOF1iJzGJSxjFWfzzMIzj4SyEdtbAC2bUGjOYwZbmRyXo/s320/Peck+deck+fly.gif" width="227" /></a></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Músculos atuantes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores primários: Peitoral maior, ênfase na porção esternal.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores Secundários: Deltóide anterior.<o:p></o:p></span></div><div class="MsoNormal"><br />
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</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;"><br />
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</span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;"><br />
</span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;"><br />
</span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;">5 – Crucifixo com Cabos ou Cross Over</span><span style="font-size: 14pt; line-height: 115%;"><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz1WUMY-wSjqPJ0z9Nn__J4aMi-MxwtPmNx6L__HjQjf3VpBU72pdGIMY_jER2ztWEIyhQ9J6g2KI1iWFwP7zmiZZHftRfRFs2eVDK92mEVIRuLhjziiLNZcBgCdrBBvpWH2klfZo3EPk/s1600/crossover.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz1WUMY-wSjqPJ0z9Nn__J4aMi-MxwtPmNx6L__HjQjf3VpBU72pdGIMY_jER2ztWEIyhQ9J6g2KI1iWFwP7zmiZZHftRfRFs2eVDK92mEVIRuLhjziiLNZcBgCdrBBvpWH2klfZo3EPk/s1600/crossover.JPG" /></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"><o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Músculos atuantes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores primários: Peitoral maior, ênfase na porção esternal.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores Secundários: Deltóide anterior.<o:p></o:p></span></div><div class="MsoNormal"><br />
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</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
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</span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;">6 – Supino Inclinado ou Inclined Bench Press<o:p></o:p></span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;"><br />
</span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;"><o:p></o:p></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir2sBFdICk_rPJo4e-Vps4QTbSo2Fki-LoK6tDy8_s_9KmwidpHiPIgLrvdrgnTuqa6t4bvpT7vgjPQnobLqUpfxrSwDxccBxM5H90Z7N9xT1mEVzxWdEb8B-pew8GM2T49IK13sk8pI4/s1600/supino_inclinado.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="284" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir2sBFdICk_rPJo4e-Vps4QTbSo2Fki-LoK6tDy8_s_9KmwidpHiPIgLrvdrgnTuqa6t4bvpT7vgjPQnobLqUpfxrSwDxccBxM5H90Z7N9xT1mEVzxWdEb8B-pew8GM2T49IK13sk8pI4/s320/supino_inclinado.JPG" width="320" /></a></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Músculos atuantes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores primários: Peitoral maior, ênfase na porção clavicular.</span><span style="color: #504d4d; font-size: 14pt; line-height: 115%;"> </span><span style="font-size: 14pt; line-height: 115%;"><o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores Secundários: Deltóide anterior e tríceps.<o:p></o:p></span></div><div class="MsoNormal"><br />
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</div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"><o:p><br />
</o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"><o:p><br />
</o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"><o:p><br />
</o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"><o:p><br />
</o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"><o:p><br />
</o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"><o:p><br />
</o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"><o:p><br />
</o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">1 – Posicionamento no banco.<o:p></o:p></span></div><div class="MsoNormal" style="text-align: justify;"><span style="font-size: 14pt; line-height: 115%;">O atleta deverá estar com as costas, ombros e nádegas bem apoiadas no banco. Os pés poderão ser apoiados no solo. Dica: Quanto mais afastados os pés maior a estabilidade durante o exercício. A pegada na barra deverá ser feita de forma que os braços fiquem em um ângulo de 90º em relação aos antebraços.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">2 – Fase excêntrica.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">É a fase do movimento na qual a barra se aproxima do peitoral em um ângulo de 90º em relação aos braços e antebraços.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">3 – Fase concêntrica<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">A fase concêntrica é iniciada quando o atleta inicia o levantamento da barra para afastá-la do peitoral até que braços e antebraços se alinhem.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">4 – Finalização.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">É o momento no qual o atleta termina suas repetições e encaixa a barra no banco.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;"><o:p> </o:p></span><span style="font-size: 14pt; line-height: 115%;"> </span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;">7 – Crucifixo Inclinado HBC<o:p></o:p></span></div><div align="center" class="MsoNormal" style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTLeeUGoi9SPZsX2XO32ssFRyxVst3S_GLjizWYYqPCTkO5IV7jcSQUbIjt9N_8w38L2tnwqgNAZ4yPglvCbCTmuxqMWEw4JYxuXXGGTBpJCYFmY7Ma4aCIclGV7A5XAyBNTz7V2FlTqo/s1600/crucifixo_inclinado.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTLeeUGoi9SPZsX2XO32ssFRyxVst3S_GLjizWYYqPCTkO5IV7jcSQUbIjt9N_8w38L2tnwqgNAZ4yPglvCbCTmuxqMWEw4JYxuXXGGTBpJCYFmY7Ma4aCIclGV7A5XAyBNTz7V2FlTqo/s320/crucifixo_inclinado.JPG" width="320" /></a><span style="font-size: 18pt; line-height: 115%;"><br />
</span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 18pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Músculos atuantes</span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores primários: Peitoral maior, ênfase na porção esternal.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">Motores Secundários: Deltóide anterior.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><o:p><br />
</o:p></div><div class="MsoNormal"><o:p><br />
</o:p></div><div class="MsoNormal"><o:p><br />
</o:p></div><div class="MsoNormal"><o:p><br />
</o:p></div><div class="MsoNormal"><o:p><br />
</o:p></div><div class="MsoNormal"><o:p><br />
</o:p></div><div class="MsoNormal"><o:p><br />
</o:p></div><div class="MsoNormal"> <span style="font-size: 16pt; line-height: 115%;">1 – Posicionamento no banco.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">O atleta deverá estar com as costas, ombros e nádegas bem apoiadas no banco. Os pés poderão ser apoiados no solo. Dica: Quanto mais afastados os pés maior a estabilidade durante o exercício. A pegada nos dumbells deverá ser feita de forma que os braços fiquem alinhados relação aos antebraços. O exercício inicia com os dumbells no alto em direção ao peitoral.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">2 – Fase excêntrica.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">É a fase do movimento na qual os braços semiflexionados se abrem afastando os dumbells, até que os mesmos se alinhem em relação aos ombros. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">3 – Fase concêntrica<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">A fase concêntrica é iniciada quando o atleta inicia o levantamento dos dumbells até que os mesmos se aproximem um do outro.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 16pt; line-height: 115%;">4 – Finalização.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-size: 14pt; line-height: 115%;">É o momento no qual o atleta termina suas repetições e leva os dumbells ao chão ou entrega para um partiner ( amigo de treino).<o:p></o:p></span></div><div class="MsoNormal"><br />
<br />
Por:<br />
<br />
Fabiano Aguiar<br />
Cref: 025752-G/RJ</div><div class="MsoNormal"><br />
</div></div>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com1tag:blogger.com,1999:blog-149324816487654627.post-81323420804997607342010-10-21T03:17:00.000-07:002010-10-21T03:17:24.978-07:00Porque a musculação é tão recomendada?<div align="center" class="MsoNormal" style="line-height: 19pt; text-align: auto;"><span class="Apple-style-span" style="color: #333333; font-family: Arial, sans-serif; font-size: 17px; line-height: 19px;">A musculação é, hoje, uma das atividades mais recomendadas, seja para quem quer emagrecer, aumentar ou definir a musculatura, como também, evitar lesões e até tratá-las.</span></div><div align="center" class="MsoNormal" style="line-height: 19pt; text-align: auto;"><span class="Apple-style-span" style="color: #333333; font-family: Arial, sans-serif; font-size: large;"><span class="Apple-style-span" style="font-size: 17px; line-height: 19px;"><br />
</span></span></div><div align="center" class="MsoNormal" style="line-height: 19pt; text-align: auto;"><span class="Apple-style-span" style="color: #333333; font-family: Arial, sans-serif; font-size: large;"><span class="Apple-style-span" style="font-size: 17px; line-height: 19px;"></span></span></div><span class="Apple-style-span" style="color: #333333; font-family: Arial, sans-serif; font-size: large;"><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 13.0pt;"><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Com a prática desse exercício, além de ficar "sarado" e com um corpo forte, você ficará saudável e bonito. </span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><br />
<br />
</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Infelizmente, muitas pessoas evitam fazer exercícios com peso, pois apresentam receio e até medo de ficarem musculosas demais. Saiba que você somente ganhará músculos volumosos se você quiser, por isso é importante uma boa orientação, que esteja de acordo com o seu interesse e necessidade.</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><br />
<br />
</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Veja alguns benefícios que a musculação pode trazer:</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: .0001pt; margin: 0cm; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol; mso-fareast-language: PT-BR;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Praticando musculação regularmente, há uma enorme melhora na parte estética, pois trabalhando os músculos, você irá modelar o seu corpo, deixando-o mais firme e bonito. A gordura é disforme e em excesso deixa o seu corpo deformado. A musculação ajuda a eliminar gordura e aumenta a massa muscular, fazendo com que você fique mais bonito.</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 13.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: .0001pt; margin: 0cm; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Symbol; mso-fareast-language: PT-BR;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Através da musculação, você pode aumentar muito a sua força muscular, pois irá fortalecer os músculos, tornando uma pessoa mais forte. Ao treinar, você estará exercitando não só o corpo, mas também seu cérebro que fica mais eficiente no comando da massa muscular.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 13.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: .0001pt; margin: 0cm; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Symbol; mso-fareast-language: PT-BR;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">A musculação torna o coração mais saudável. Até pouco tempo, apenas as atividades aeróbias eram recomendadas para a saúde cardíaca, mas isto vem mudando. A musculação treina o coração para esforços intensos, enquanto os exercícios aeróbios preparam o coração para atividades suaves e prolongadas. Quando a pessoa fortalece os músculos, a freqüência cardíaca e a pressão arterial sobem menos com o esforço.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 13.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: .0001pt; margin: 0cm; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Symbol; mso-fareast-language: PT-BR;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">A musculação melhora a postura, pois a maioria dos casos de dores nas costas é relacionada à fraqueza muscular e à falta de flexibilidade. Assim sendo, o trabalho com peso é indicado nestes casos, pois os músculos (que sustentam os ossos) se tornam mais resistentes.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 13.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: .0001pt; margin: 0cm; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Symbol; mso-fareast-language: PT-BR;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Você vai melhorar a sua auto-estima, ficando mais bonita, ágil, saudável, confiante e de bem consigo mesma.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 13.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: .0001pt; margin: 0cm; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Symbol; mso-fareast-language: PT-BR;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Melhora o sono e o bem estar. Depois de fazer uma atividade aeróbia é normal você se sentir mais ágil e disposta. Daí para dormir bem é muito fácil.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 13.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: .0001pt; margin: 0cm; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Symbol; mso-fareast-language: PT-BR;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">A musculação rejuvenesce e mantém você jovem. A partir dos 30 anos, nós começamos a perder massa muscular e podemos chegar a perder 30% de massa magra até os 80 anos. Todos nós envelhecemos, mas quem faz musculação, retarda este envelhecimento. A perda muscular é amenizada para quem faz exercícios com peso.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 13.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: .0001pt; margin: 0cm; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Symbol; mso-fareast-language: PT-BR;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">A musculação ajuda a emagrecer. Todos os exercícios ajudam na perda de peso, em todos há um gasto calórico, uns menos, outros mais. A longo prazo, os exercícios com peso, apresentam um importante papel, pois aumentam a taxa metabólica basal.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 13.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: .0001pt; margin: 0cm; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-indent: -18.0pt;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.0pt; mso-fareast-font-family: Symbol; mso-fareast-language: PT-BR;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Com a musculação, você vai amenizar, e muito, a celulite, pois aumentando a massa muscular, sua pele (em cima do músculo) fica mais lisa. A redução da gordura não melhora a aparência da pele. Ela pode ficar flácida e cheia de furinhos, mas se você fizer exercícios com pesos, evitará a flacidez e definirá os músculos, minimizando a celulite.<o:p></o:p></span></div><div class="MsoNormal"><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><br />
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</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Você pode evitar doenças, entre elas:</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><br />
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</span><b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Osteoporose -</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> A musculação estimula a produção de células ósseas fixando cálcio e aumentando a densidade óssea. Atividades aeróbias de impacto , como a corrida, também oferecem este benefício, mas os exercícios com peso são mais seguros para as articulações.</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><br />
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</span><b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Artrose (desgaste das articulações) -</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> Quando os músculos são fortalecidos, propiciam maior estabilidade as articulações, promovendo menor desgaste entre os ossos.</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><br />
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</span><b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Diabetes -</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> Quanto maior é a massa muscular, mais o organismo queima glicose (substância que em excesso no sangue causa o diabetes).</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><br />
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</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 115%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">Mas atenção! Intercale os dias de exercícios com peso, com exercícios aeróbios e faça alongamentos antes e depois das atividades.</span></div></span>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0tag:blogger.com,1999:blog-149324816487654627.post-82793798798611829602010-07-21T06:13:00.000-07:002010-07-21T06:13:44.014-07:00Bombas Localizadas. O que são?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia30NEzoPaJoQt2iKBLXyFW2YOgdnX1WwzPevZb98r_d4cIk2qIv1p8DqQSuu_K9d20sOP-4HqNjj3fqjmHslc4MNQMyNaJQ_Ps50hDhBPIUJQPAFiqL8om8aUXRr5o4wUIqcejkDq5Nk/s1600/ade.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="346" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia30NEzoPaJoQt2iKBLXyFW2YOgdnX1WwzPevZb98r_d4cIk2qIv1p8DqQSuu_K9d20sOP-4HqNjj3fqjmHslc4MNQMyNaJQ_Ps50hDhBPIUJQPAFiqL8om8aUXRr5o4wUIqcejkDq5Nk/s400/ade.jpg" width="400" /></a></div>http://fabianoaguiar.blogspot.com* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0tag:blogger.com,1999:blog-149324816487654627.post-56503979563821659832010-05-31T07:08:00.002-07:002010-05-31T07:08:50.378-07:00Musculação na Terceira Idade<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
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<div class="entry" style="line-height: 1.4em;"><div style="font-size: 1.05em;"></div><div style="font-size: 1.05em;"><a href="http://www.musculacaoexercicios.com/wp-content/uploads/2010/04/muscula%C3%A7ao-terceira-idade.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" class="alignnone size-full wp-image-45" height="350" src="http://www.musculacaoexercicios.com/wp-content/uploads/2010/04/muscula%C3%A7ao-terceira-idade.jpg" style="max-width: 100%; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="musculaçao terceira idade" width="350" /></a>Saibam mais sobre a<strong> musculação na terceira idade</strong>, faremos esse artigo de hoje para ficar claro que nosso blog não é só para os jovens viciados em academia e musculação mais para as pessoas de todas as idades do jovem ao idoso.</div><div style="font-size: 1.05em;">A musculação tem como objetivo a melhora do corpo, aumentando a massa muscular e fortalecendo a estrutura dos ossos humanos, para que você aluno tenha uma melhora de vida, melhoras sobre o sono, alimentação, humor e muito mais.</div><div style="font-size: 1.05em;">A musculação serve como higiene mental, na academia para muitos é pura diversão e não obrigação, falo também por experiência própria, atualmente a musculação é muito indicada para idosos, pois o treinamento é muito objetivo e mostra<strong> melhoras significantes na prevenção</strong> de doenças como osteoporose entre outras.</div><div style="font-size: 1.05em;">A musculação ajuda muito<strong> curando os sintomas</strong> de depressão e estresse, que são normais em pessoas com mais idade, assim mesmo em pessoas que foram sedentárias a vida toda, deve praticar um exercício diário para benefícios mentais e físicos.</div><div style="font-size: 1.05em;">Por isso é extremamente indicado, que você idoso freqüente uma academia, faça novos amigos não importando a idade, para que você tenha uma qualidade de vida muito melhor, sua saúde será de outra vida.</div><div style="font-size: 1.05em;">Pessoal é isso esperamos que vocês tenham gostado de nosso artigo de hoje, se você é um senhor de mais idade que pratica musculação ou conhece um conte a nos o que acha do assunto, comente em nosso blog. Obrigado pela visita e voltem sempre!</div></div>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0tag:blogger.com,1999:blog-149324816487654627.post-14378991787704633532010-05-31T07:08:00.000-07:002010-05-31T07:08:02.207-07:00Benefícios da Musculação<div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt; text-align: justify;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Quando falamos em musculação qual a primeira imagem que vem à sua mente? Para a grande maioria das pessoas a musculação se associa com bíceps hipertrofiados, músculos abdominais bem definidos e coxas bem torneadas. Não que essas imagens sejam desagradáveis, pelo contrário, são agradáveis de ver e por isso se tornaram cobiça de um novo público que lota as salas de musculação em busca de corpos perfeitos.</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8zmgPHELSIvgaukp4x_floABrMQFi2ycbjiW0FegC6i1xxNTgR2nR2yrdA_NtHnJhyskRlTIGGwloHJPuSaFOYV7-F7HL2_AE0NsIu81xI4qTTzA_WawT9MswZLbOzL9m6z-qqibjo-g/s1600/Exerc%C3%ADcios+de+muscula%C3%A7%C3%A3o+para+hipertrofia.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8zmgPHELSIvgaukp4x_floABrMQFi2ycbjiW0FegC6i1xxNTgR2nR2yrdA_NtHnJhyskRlTIGGwloHJPuSaFOYV7-F7HL2_AE0NsIu81xI4qTTzA_WawT9MswZLbOzL9m6z-qqibjo-g/s320/Exerc%C3%ADcios+de+muscula%C3%A7%C3%A3o+para+hipertrofia.jpg" /></a></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt; text-align: justify;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Os resultados obtidos não dependem unicamente do treino que é aplicado. É claro que a maneira, o tipo, a ordem, a freqüência e a intensidade dos exercícios, além dos períodos de repouso necessários para o anabolismo, são muito importantes e devem ser orientados por um profissional competente, no entanto muitas vezes nos esquecemos de outros fatores que são tão ou mais importantes que os fatores citados. Dentre estes citamos:</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 36.0pt; margin-right: 0cm; margin-top: 1.0pt; text-indent: -18.0pt;"><span style="color: black; font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">ü</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Comic Sans MS"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Condicionamento cardiorrespiratório prévio</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 36.0pt; margin-right: 0cm; margin-top: 1.0pt; text-indent: -18.0pt;"><span style="color: black; font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">ü</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Comic Sans MS"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Flexibilidade</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 36.0pt; margin-right: 0cm; margin-top: 1.0pt; text-indent: -18.0pt;"><span style="color: black; font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">ü</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Comic Sans MS"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Presença de fatores limitantes prévios como seqüelas de traumas ou doenças cardíacas, por exemplo</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 36.0pt; margin-right: 0cm; margin-top: 1.0pt; text-indent: -18.0pt;"><span style="color: black; font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">ü</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Comic Sans MS"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Tipo de alimentação</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 36.0pt; margin-right: 0cm; margin-top: 1.0pt; text-align: justify; text-indent: -18.0pt;"><span style="color: black; font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">ü</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Comic Sans MS"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Hereditariedade: a miostatina é uma substância cuja quantidade de produção é regulada geneticamente. Essa substância dificulta a produção de massa muscular. Isto é, um indivíduo com muita miostatina dificilmente obterá grande ganho de massa muscular, mesmo treinando de modo adequado. Outras pessoas, pelo contrário, após um período de treino relativamente mais curto e com menor carga, obtêm como resposta </span><span style="color: black; font-family: "Comic Sans MS"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Comic Sans MS"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">uma visivel hipertofia.</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 24.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt; mso-outline-level: 1;"><b><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-font-kerning: 18.0pt; mso-themecolor: text1;">Particularidades da Musculação</span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-font-kerning: 18.0pt; mso-themecolor: text1;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 18.0pt; margin-right: 0cm; margin-top: 1.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 18.0pt; margin-right: 0cm; margin-top: 1.0pt; text-align: justify;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">A musculação é um tipo de exercício resistido, com variáveis de carga, amplitude, tempo de contração e velocidade controláveis. Desse modo pode ser aplicada da forma isométrica (contração mantida), isocinética (com velocidade angular constante) ou isotônica (alternância de contrações concêntricas e excêntricas ), contínua ou intervalada, suave ou intensa, com recursos aeróbios ou anaeróbios. Ou seja tudo é possível! Esta possibilidade de controle de tantas variáveis torna a musculação uma atividade física altamente versátil que pode ser usada para diferentes objetivos.</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 18.0pt; margin-right: 0cm; margin-top: 1.0pt;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Comic Sans MS"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Que tal começarmos com ganho de massa muscular, já que esse aparentemente é o objetivo da maioria dos freqüentadores de nossa sala?</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 18.0pt; margin-right: 0cm; margin-top: 1.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 18.0pt; margin-right: 0cm; margin-top: 1.0pt;"><b><u><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Ganho de massa muscular</span></u></b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 18.0pt; margin-right: 0cm; margin-top: 1.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">A musculação leva ao aumento do volume muscular através dos seguintes mecanismos:</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 54.0pt; margin-right: 0cm; margin-top: 1.0pt; text-indent: -18.0pt;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">1.</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Hipertrofia</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 54.0pt; margin-right: 0cm; margin-top: 1.0pt; text-indent: -18.0pt;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">2.</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Hiperplasia</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 54.0pt; margin-right: 0cm; margin-top: 1.0pt; text-indent: -18.0pt;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">3.</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Vascularização</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 54.0pt; margin-right: 0cm; margin-top: 1.0pt; text-indent: -18.0pt;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">4.</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Hidratação</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 54.0pt; margin-right: 0cm; margin-top: 1.0pt; text-indent: -18.0pt;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">5.</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Formação de tecido conjuntivo</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">O treino com carga máxima ou submáxima leva a um aumento da permeabilidade celular da miofibrila ao cálcio. O aumento da concentração intracelular de cálcio leva a um aumento da atividade das enzimas proteolíticas com conseqüente quebra de proteínas em aminoácidos. Estes através da gliconeogenese são utilizados para obtenção de energia. Essa quebra de proteínas caracteriza um processo catabólico, que constitui um estímulo para a síntese de novas proteínas. A hipertrofia nada mais é do que uma resposta supercompensada a essa destruição. Para que esse último processo seja eficaz é importante frisarmos que é necessário que haja uma pausa mínima de intervalo entre os treinos que trabalhem os mesmos grupos musculares. Daí vem a recomendação de se trabalhar grupos musculares em dias alternados, caso contrário o efeito obtido será a perda e não o ganho de massa muscular. Lembre-se então: treinar em excesso pode ter o efeito inverso do que você imagina!</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 35.4pt; margin-right: 0cm; margin-top: 1.0pt; text-indent: 35.4pt;"><br />
</div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 35.4pt; margin-right: 0cm; margin-top: 1.0pt; text-indent: 35.4pt;"><br />
</div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Até muito recentemente acreditava-se que o aumento da massa muscular decorria basicamente da hipertrofia. Estudos recentes (Jan/2001), demonstraram a ocorrência de hiperplasia celular muscular. Como evidências apontam a presença de células satélites pluripotentes dentro da membrana das miofibrilas, que sob o estímulo tensional se multiplicam. Depois de se multiplicarem entram no citoplasma da miofibrila </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">onde se diferenciam em novos núcleos que se projetam para fora (meio extracelular) através de tubos lipídicos, formando novas células.</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 35.4pt; margin-right: 0cm; margin-top: 1.0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">O aumento do volume da fibra muscular é decorrente principalmente de uma maior vascularização e do maior conteúdo de água no músculo O exercício promove um acúmulo de glicogênio muscular. Para coda grama de glicogênio muscular, deslocam-se para dentro da miofibrila três gramas de água, ficando assim o músculo mais hidratado e “durinho”.</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 1.0pt;"><br />
</div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 35.4pt; margin-right: 0cm; margin-top: 1.0pt; text-align: justify;"><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Se seu objetivo é hipertrofia o treino ideal é aquele orientado por um professor de educação física capacitado, com uma carga intensa e com intervalo suficiente para permitir o anabolismo rebote. Vale a pena citar aqui a importância de uma alimentação balanceada e rica em proteínas, mas isso é assunto para um outro artigo...</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: 1.0pt; margin-left: 35.4pt; margin-right: 0cm; margin-top: 1.0pt; text-align: justify;"><br />
</div><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: PT-BR; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: PT-BR; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: PT-BR; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">Para os que não buscam hipertrofia na sala de condicionamento e para aqueles que, pelo contrário, morrem de medo de se tornarem sósias do incrível hulk, não se preocupem: a possibilidade de se trabalhar com diferentes cargas e repetições permite que seu professor monte um treino sob medida para você. Porém não se esqueça do </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: PT-BR; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;"> </span><span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: PT-BR; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR; mso-themecolor: text1;">que frisamos no início do artigo: lembre-se treino não é tudo e você carrega consigo uma carga genética que não vai mudar com o treino.</span>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0tag:blogger.com,1999:blog-149324816487654627.post-25336794754384766202010-05-31T06:41:00.001-07:002012-03-29T03:06:19.051-07:00Musculação para Mulheres<div dir="ltr" style="text-align: left;" trbidi="on"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; font-family: 'Times New Roman'; font-size: medium;"></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; font-family: 'Times New Roman'; font-size: medium;"></span><br />
<div><div align="center"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; font-family: 'Times New Roman'; font-size: medium;"><span class="Apple-style-span" style="color: #963f60; font-family: Verdana, sans-serif; font-size: small;">É errado pensar que malhar com pesos resulta em um corpo masculinizado. Apesar de homens e mulheres apresentarem diferenças hormonais, fisiológicas e anatômicas, o treinamento com sobrecarga é pouco diferenciado. Entretanto os homens desenvolvem mais força e massa muscular que as mulheres, principalmente nos membros superiores. A principal diferença no que diz respeito à musculação feminina é que as mulheres têm preferência para os membros inferiores e abdômen. A preferência nacional, o bumbum, é o mais requisitado.</span></span></div></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: justify; text-indent: 35.4pt;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; font-family: 'Times New Roman'; font-size: medium;"><span style="font-family: Arial, sans-serif;"></span></span></div></div><div style="text-align: center;"><div style="text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; font-family: 'Times New Roman'; font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge3Ry_o8tGeGt8Uf-1G6L_AL1RTNdsWV1BF29l4rTq-qCUI3ur4xWs-4liAkl4plGWzUQJPG8tZ3D19hN6Plz_s7MO2dWLWjFRqx1RAoPdhSlCFrRvhzbolZq_QOCt8ZUNJEIPQd_4UQqP/s1600/logo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge3Ry_o8tGeGt8Uf-1G6L_AL1RTNdsWV1BF29l4rTq-qCUI3ur4xWs-4liAkl4plGWzUQJPG8tZ3D19hN6Plz_s7MO2dWLWjFRqx1RAoPdhSlCFrRvhzbolZq_QOCt8ZUNJEIPQd_4UQqP/s200/logo.jpg" width="200" /></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: medium;">Diante desse fato, planejei um treino com o objetivo de tonificar e hipertrofiar coxas, glúteos e definir o abdômen. Os membros superiores não foram esquecidos, já que penso que musculação tem que ser realizada de forma global. As Séries estão divididas em treino A e Treino B, que deverão ser alternadas por dia de treino.</span></span></span></div></div></div><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial, sans-serif; line-height: 29px;">Ex.: na faze 1, onde o treino será realizado 3 vezes por semana ( segunda - treino A, quarta – Treino B e sexta – Treino A).</span></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Material necesário: Colchonete ou tapete, Caneleiras, Cadeira, Halteres e Corda de Pular.</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif;">A sessão dura cerca de 45. Faça intervalos de 45 segundos entre as séries. Assim, o corpo trabalha quase sem parar e os músculos vão conseguindo uma hipertrofia leve e progressiva. Quem está começando a malhar agora, deve respeitar freqüência, repetições e carga propostas na fase 1 (explicada abaixo), e quem já pratica atividade física regularmente pode iniciar na fase 2 ou 3. O momento de acrescentar carga é quando você sente que o exercício está leve e consegue terminar a série sem esforço. aumente 1 kg de cada vez.</span></div></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif; font-size: small;">Então, mãos à obra!</span></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Bom Treino!</span></span></div></div><table border="1" cellpadding="0" cellspacing="0" class="MsoTableMediumGrid3Accent2" style="border-bottom-style: none; border-collapse: collapse; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; text-align: center;"><tbody>
<tr><td colspan="2" style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 448.9pt;" valign="top" width="599"><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">FASE 1</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td></tr>
<tr><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 3pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">DURAÇÃO</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #dfa7a6; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">DUAS PRIMEIRAS SEMANAS</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div></td></tr>
<tr><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 3pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">FREQUÊNCIA</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #efd3d2; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">3 VEZES SEMANAIS</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div></td></tr>
<tr><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 3pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">REPETIÇÕES</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #dfa7a6; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">2 X 15</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div></td></tr>
<tr><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 3pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">CARGA</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #efd3d2; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">1 à 2 Kg</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div></td></tr>
<tr><td colspan="2" style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 3pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 448.9pt;" valign="top" width="599"><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">FASE 2</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td></tr>
<tr><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 3pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">DURAÇÃO</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #efd3d2; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">A PARTIR da 3ª SEMANA</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div></td></tr>
<tr><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 3pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">FREQUÊNCIA</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #dfa7a6; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">4 VEZES POR SEMANA</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div></td></tr>
<tr><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 3pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">REPETIÇÕES</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #efd3d2; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">3 X 12</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div></td></tr>
<tr><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 3pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">CARGA</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #dfa7a6; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">2 à 5Kg</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div></td></tr>
<tr><td colspan="2" style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 3pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 448.9pt;" valign="top" width="599"><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">FASE 3</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td></tr>
<tr><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 3pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">DURAÇÃO</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #dfa7a6; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">A PARTIR DA 6ª SEMANA</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div></td></tr>
<tr><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 3pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">FREQUÊNCIA</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #efd3d2; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">5 X POR SEMANA</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div></td></tr>
<tr><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #c0504d; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: white; border-left-style: solid; border-left-width: 1pt; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: white; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">CARGA</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></b></div></div></td><td style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: #dfa7a6; background-image: initial; background-position: initial initial; background-repeat: initial; border-bottom-color: white; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: white; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 224.45pt;" valign="top" width="299"><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">DE 2 ATÉ A MÁXIMA</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div></td></tr>
</tbody></table><table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-bottom-style: none; border-collapse: collapse; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; text-align: center;"><tbody>
<tr><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: black; border-left-style: solid; border-left-width: 1pt; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: black; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 448.9pt;" valign="top" width="599"><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Por: Professor Fabiano Aguiar</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></div></div></td></tr>
</tbody></table><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: x-large;"><b></b></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif;"><b></b></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif; font-size: x-large; font-weight: bold;">TREINO A</span></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"></span></span></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"></div><div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="line-height: 29px;"><span class="Apple-style-span" style="line-height: normal;"><br />
</span></span></div></div><div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Antes de começar, aquecimento é fundamental e pode ser feito subindo e descendo degraus ou pulando cordas durante 5 minutos.</div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold;">Agachamento Livre</span></div></div></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIBwiKAwlal_8xZHI46favOuTXNZiAZd0pi8QNIUybgYy2Tpl18m2fVoZpy42JN8gFzw437j3LJZqPcyWWjKC_myPoxBjha81L8PXfRTQJghMphVFx5cihl1AoQGZHPqZQhvCdLCWYz6C4/s1600/agachamento.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="138" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIBwiKAwlal_8xZHI46favOuTXNZiAZd0pi8QNIUybgYy2Tpl18m2fVoZpy42JN8gFzw437j3LJZqPcyWWjKC_myPoxBjha81L8PXfRTQJghMphVFx5cihl1AoQGZHPqZQhvCdLCWYz6C4/s200/agachamento.jpg" width="200" /></a></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif;">Em pé, pernas afastadas na largura dos quadris. Flexione os joelhos a 90º e volte, mantendo o tronco ligeiramente inclinado para frente. Os joelhos não devem ultrapassar a ponta dos pés. ( Músculos solicitados: Quadríceps, Glúteos e posteriores da Coxa).<span class="Apple-style-span" style="color: black; font-family: Arial;"></span></span></div></div></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE919jZlkk__ysZI_teIa6NBXDIuSQqjOVR09jMW93BrJKZRTHyLrQbdY-2ZYbXmG5alTEuOhIdyI4gwNPKw3H9jtFO5YCpeeHUGIoREEZ-MEr2afiQgZSKNegZHxR9vjvaKNcwMTNgEml/s1600/fitness+3a.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE919jZlkk__ysZI_teIa6NBXDIuSQqjOVR09jMW93BrJKZRTHyLrQbdY-2ZYbXmG5alTEuOhIdyI4gwNPKw3H9jtFO5YCpeeHUGIoREEZ-MEr2afiQgZSKNegZHxR9vjvaKNcwMTNgEml/s1600/fitness+3a.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE919jZlkk__ysZI_teIa6NBXDIuSQqjOVR09jMW93BrJKZRTHyLrQbdY-2ZYbXmG5alTEuOhIdyI4gwNPKw3H9jtFO5YCpeeHUGIoREEZ-MEr2afiQgZSKNegZHxR9vjvaKNcwMTNgEml/s320/fitness+3a.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ5rXgpZSmCMd5Ay2RxzQAI-GYka8y1JnmQ2RZ4bay9bZVMU-rle5SQp3xXK3h6eCTk6GmYCpcFupZUqR4U_lAWmdk3L5jjg5zaxBOfDCp2eK3JKyZm2Om9j_xm48S93LAduu01x-sTXxJ/s1600/fitness+3b.JPG" imageanchor="1" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ5rXgpZSmCMd5Ay2RxzQAI-GYka8y1JnmQ2RZ4bay9bZVMU-rle5SQp3xXK3h6eCTk6GmYCpcFupZUqR4U_lAWmdk3L5jjg5zaxBOfDCp2eK3JKyZm2Om9j_xm48S93LAduu01x-sTXxJ/s320/fitness+3b.JPG" /></a><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold;"></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold;"></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold;"></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold;"></span></div><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold;"></span><br />
<div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold;">Agachamento Unilateral</span></div></div><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif; line-height: 29px;">Em pé, pernas afastadas ( uma à frente e outra atrás). Flexione o joelho de trás até próximo ao solo, mantendo o tronco alinhado. O joelho da perna da frente não deve ultrapassar a ponta do pé. ( Músculos solicitados:Vastos lateral e medial, reto femural e glúteos).</span></div><div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif; line-height: 29px;"><span class="Apple-style-span" style="color: #604966; font-weight: bold; line-height: normal;">Agachamento Abduzido</span></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><b></b></span></div><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"></span></div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd6ti6_7CvQBDzy41kRrfsUVKXuqA3bDfwpBJk_YmTzB2AByaSy8U7RJ3xZdJtacncI7ibmjJ9vNXi34IO9ZbTFbFR87ELOLgWr70OD52d8c5-5JPFWyf1VymSCMBXP3oWZ816xykwwchb/s1600/pernas2.jpg" imageanchor="1" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd6ti6_7CvQBDzy41kRrfsUVKXuqA3bDfwpBJk_YmTzB2AByaSy8U7RJ3xZdJtacncI7ibmjJ9vNXi34IO9ZbTFbFR87ELOLgWr70OD52d8c5-5JPFWyf1VymSCMBXP3oWZ816xykwwchb/s200/pernas2.jpg" width="200" /></a><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif;">Em pé, pernas afastadas duas vezes a largura dos ombros. Flexione os joelhos a 90º e volte, mantendo o tronco alinhado. Os joelhos não devem ultrapassar a ponta dos pés.</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif;"> ( Músculos solicitados: Quadríceps, Adutores e Glúteos).</span></span></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuGGXNRHhaI-xUOyEF2AsSE-TF5WZY9uxw-Yk_Q43rbJG683P8UIg6V5N8_unzNeniggE6s4U0wM3C8ytF-m8Km8P8vt7-yD0pTW-k65ZDiRBRZ9q-3DDc3BkaCUj6ZBL2sMLC67dCSW4G/s1600/070924_bel_simb_pernas04.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuGGXNRHhaI-xUOyEF2AsSE-TF5WZY9uxw-Yk_Q43rbJG683P8UIg6V5N8_unzNeniggE6s4U0wM3C8ytF-m8Km8P8vt7-yD0pTW-k65ZDiRBRZ9q-3DDc3BkaCUj6ZBL2sMLC67dCSW4G/s320/070924_bel_simb_pernas04.jpg" /></a><span style="color: #333333; font-family: Verdana, sans-serif;"></span></span></div></div><div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold; line-height: 29px;">Extensão de Joelhos com Caneleira</span></span></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Sentada em uma cadeira, fazer a extensão dos joelhos de modo controlado sem que ocorra o efeito chicote (tranco). Para que isso não aconteça, não faça a extensão total. Retorne na posição inicial.</span><span class="Apple-style-span" style="font-size: small;"><o:p> ( Músculos solicitados: Reto Femural e Vasto Medial).</o:p></span></span></span></div></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3zfswp4I7P6HNBD44aP4tCyh_X7APzdeSnSwJb23z_yhjI8YHLajEZKmKT4nbrGEUINvDWz6a-5iN6P28PgvanwFzVMKra0bZJpX1v1m6pBRDBNSwxewL8dGdJ3NNqSGS0YoLvAfIBLWX/s1600/070924_bel_simb_pernas02.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3zfswp4I7P6HNBD44aP4tCyh_X7APzdeSnSwJb23z_yhjI8YHLajEZKmKT4nbrGEUINvDWz6a-5iN6P28PgvanwFzVMKra0bZJpX1v1m6pBRDBNSwxewL8dGdJ3NNqSGS0YoLvAfIBLWX/s320/070924_bel_simb_pernas02.jpg" /></a><span style="color: #333333; font-family: Verdana, sans-serif;"></span></span></div></div><div style="text-align: center;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold; line-height: 29px;">Adução de Quadril com Caneleira</span></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif; line-height: 29px;"><span class="Apple-style-span" style="font-size: small;">De lado, pernas de cima flexionada, cotovelo apoiado no chão, caneleiras nos tornozelos. Eleve a perna de baixo até a altura do joelho de cima e volte.</span><span class="Apple-style-span" style="font-size: small;"><o:p> </o:p></span></span></span></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><o:p>( Músculos solicitados: Adutores curto, médio e longo, grácil).</o:p></span></span></span></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></span></span></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoM7xSStGy6GP98KIzIJQr_zPMrAPlwgrw9gc1a371Mui8iivW_r_V-oC53BvBxTjvGdZwZ46wXDvmgOhv-30_v-IMDgBoCeBuyb85jPxlM2mq0JbRs0mdQgXkG0jzeNGnKpHZOp_KYBq0/s1600/exercicio-peitoral-crucifixo-306.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" height="163" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoM7xSStGy6GP98KIzIJQr_zPMrAPlwgrw9gc1a371Mui8iivW_r_V-oC53BvBxTjvGdZwZ46wXDvmgOhv-30_v-IMDgBoCeBuyb85jPxlM2mq0JbRs0mdQgXkG0jzeNGnKpHZOp_KYBq0/s200/exercicio-peitoral-crucifixo-306.jpg" width="200" /></a><b></b></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><b></b><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold;">Crucifixo Reto com Halteres</span></span><br />
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</span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="line-height: 29px;"><span style="color: #333333;"><span class="Apple-style-span" style="font-size: small;">Deite-se. Depois estique os braços e assim você estará na posição inicial. Desça os braços ligeiramente flexionados até ficarem paralelos ao chão. Mantenha-os flexionados durante todo movimento</span></span><span style="color: #333333;"><span class="Apple-style-span" style="font-size: small;"> e volte para aposição inicial.</span></span></span></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 29px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> ( Músculos solicitados: Peitoral Maior)</span></span></span></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold; line-height: 29px;">Desenvolvimento com Halteres</span></span></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzqLiqVb0PhMmhRqhPgeiNZ9S82LWxYlHdWmSWPdleBv3-cSNAE54_0lszq55ElyAmZVvxNIvRL64Wa2Ke1lLoETIz8gQfOCtti639wGirCFBdpW4s0QXZ3Y2OVBtuSjb67PXlvFAnXCF4/s1600/fitness-ombros-11.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzqLiqVb0PhMmhRqhPgeiNZ9S82LWxYlHdWmSWPdleBv3-cSNAE54_0lszq55ElyAmZVvxNIvRL64Wa2Ke1lLoETIz8gQfOCtti639wGirCFBdpW4s0QXZ3Y2OVBtuSjb67PXlvFAnXCF4/s200/fitness-ombros-11.jpg" width="200" /></a></span></div><div style="line-height: 16pt; margin-bottom: 15pt; margin-left: 0cm; margin-right: 0cm; margin-top: 10pt; text-align: center;"><div style="text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span style="color: black; font-family: Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Sente em um banco, olhe à frente, com a coluna alinhada. Segure um par de halteres na altura dos ombros, com as palmas das mãos apontadas para frente. Mantenha o abdome contraído e os pés firmemente apoiados no solo. Retenha a respiração e eleve os hlteres até que este esteja posicionando sobre sua cabeça, com o cotovelo quase que totalmente estendido e então, expire. Lentamente, desça os halteres até a posição de início. </span><span class="Apple-style-span" style="font-size: small;"><o:p><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif; line-height: 29px;"> ( Músculos solicitados: Deltoides, Trapézio e Tríceps).</span></o:p></span></span></span></div></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfcFeOKmXwvIbaREQnWqk1XKQ20ZIt0NY0ltackPMPrCnzQ1Z-_DBFaWUdQmFSENuNSzedyAwAtuXkA7a-812ZEEqSDHCrsfcqfaIoko_nrcSb0M-CCZHTGe5-MLcYw8f6iL6phwW4e8-H/s1600/musculacaofeminina88_3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfcFeOKmXwvIbaREQnWqk1XKQ20ZIt0NY0ltackPMPrCnzQ1Z-_DBFaWUdQmFSENuNSzedyAwAtuXkA7a-812ZEEqSDHCrsfcqfaIoko_nrcSb0M-CCZHTGe5-MLcYw8f6iL6phwW4e8-H/s200/musculacaofeminina88_3.jpg" width="51" /></a></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold;"></span></span></div><div style="text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif;"><b>Extensão de Cotovelos com Halter</b></span></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif; line-height: normal;">Em pé, pernas afastadas na largura dos quadris, joelhos levemente flexionados, costas retas, braços atrás da cabeça segurando um par de halteres com as duas mãos. Estenda os braços em direção ao teto, mantendo os cotovelos fechados e rentes à cabeça, e desça até as mãos tocarem a nuca.<span class="Apple-style-span" style="line-height: 29px;"> ( Músculos solicitados: As três porções do Tríceps)</span></span></span></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM5-j7hrDvIur2c3lys5A5bnwPnETwFLESy8t4nVRMSktulgb9fnBpO8eSWs1IwIhx952gQ10LrYgVZLPBSJsQy_xmAA6PW-E7OBf7-n-hjrRZ3KE7nayAJZM_ZasTUvf9jHbttD6DYicw/s1600/k_abs1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM5-j7hrDvIur2c3lys5A5bnwPnETwFLESy8t4nVRMSktulgb9fnBpO8eSWs1IwIhx952gQ10LrYgVZLPBSJsQy_xmAA6PW-E7OBf7-n-hjrRZ3KE7nayAJZM_ZasTUvf9jHbttD6DYicw/s200/k_abs1.jpg" width="200" /></a><span class="Apple-style-span" style="line-height: normal;"><br />
</span></span></div></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold;">Abdominal Supra</span></span></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Deitada, pernas flexionadas, pés apoiados no chão, mãos na nuca. Suba o tronco a 45º, expirando, e desça inspirando. Cuidado para manter o abdômen contraído, o pescoço relaxado e a lombar no solo. Faça 20 repetições, descanse 1 minuto e repita a série mais 2 vezes. </span><span class="Apple-style-span" style="font-size: small;"><o:p> ( Músculos solicitados: Flexores do quadril, obliquos. Ação maior do Reto Abdominal)</o:p></span></span></span></div></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold;">Abdominal Obliquo</span></span></div></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj85fK2wxswRXHs0OhIC9s4aYENx43FtHeJ9WkkmFLBF48gxVW4VpS0V9vNq2ZJ-q0NIDQI81jcfZIEwtyibzR3w_bmGKOut5YSdJG97QZ6ool1ArVXPNpJNyFxlTXC4H5qekhYJ_T-C7I8/s1600/corp_o_2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj85fK2wxswRXHs0OhIC9s4aYENx43FtHeJ9WkkmFLBF48gxVW4VpS0V9vNq2ZJ-q0NIDQI81jcfZIEwtyibzR3w_bmGKOut5YSdJG97QZ6ool1ArVXPNpJNyFxlTXC4H5qekhYJ_T-C7I8/s200/corp_o_2.jpg" width="166" /></a></span></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif;">Deitada, pernas flexionadas, pés apoiados no chão, mãos na nuca. Eleve e gire o tronco procurando aproximar o cotovelo do joelho oposto. Faça 20 repetições de cada lado, descanse 1 minuto e repita a série mais duas vezes. ( Músculos solicitados: Obliquos e Reto Abdominal)</span></span></div></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold;">Alongamento</span></span></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Fique na Posição durante 15 segundos.</span><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></span></div></div><div class="MsoNormal" style="line-height: 22pt; text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #333333; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></span></span></div></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTd9H8UYeEhX3goD_VG6UTkTKVVagnEdYWUeVQVfGqXmnFfwkX_TSIdKi1ytJ53b7DF37WGKaH9unRUAauebCTB7uY8S1c3fQXOzz5QUK9ORw636Q6Zdv6AOn0EcADBEXOo3yGuV8g6fnp/s1600/1-TABELA-DE-ALONGAMENTO.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTd9H8UYeEhX3goD_VG6UTkTKVVagnEdYWUeVQVfGqXmnFfwkX_TSIdKi1ytJ53b7DF37WGKaH9unRUAauebCTB7uY8S1c3fQXOzz5QUK9ORw636Q6Zdv6AOn0EcADBEXOo3yGuV8g6fnp/s320/1-TABELA-DE-ALONGAMENTO.png" /></a></span></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: x-large;"><b>TREINO B</b></span></span></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;">Faça o aquecimento e consulte a tabela de acordo com TREINO A</span></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><br />
</span></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIxusjAtiXqO-MKkAsF1cqEgDZ-k-ysFGxFg4Kh6ChM35eeA_tv18Er_A7Inu6-jCeOFjM95CJFcZrOTMQJrB0ncRE1jVjMpQWHCW_5IJccxTI7h1wDwccnmMR4ZVK7Y6s2OymelP4Yxw6/s1600/Flex%C3%A3o+de+Joelhos+caneleira.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIxusjAtiXqO-MKkAsF1cqEgDZ-k-ysFGxFg4Kh6ChM35eeA_tv18Er_A7Inu6-jCeOFjM95CJFcZrOTMQJrB0ncRE1jVjMpQWHCW_5IJccxTI7h1wDwccnmMR4ZVK7Y6s2OymelP4Yxw6/s320/Flex%C3%A3o+de+Joelhos+caneleira.jpg" /></a><b><span style="color: #604966; font-family: Verdana, sans-serif; font-size: 12pt;">Flexão de joelhos com caneleira<o:p></o:p></span></b></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="apple-style-span"><span style="color: #333333;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">De pé, com apoio de um bastão ou cadeira, flexionar o joelho até que a perna esteja em um ângulo de 90º em relação à coxa e Retorne a posição inicial.</span></span></span><span style="color: #604966;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="apple-converted-space"><span style="color: #333333;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span></span><span class="apple-style-span"><span style="color: #333333;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">( Músculos solicitados:</span></span> Conjunto dos Músculos posteriores da Coxa)<o:p></o:p></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif;"><b><br />
</b></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-size: 16px; font-weight: bold;">Stiff</span></span></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggZ9_RUQJ18WM8bPjFjTL6IGzyImT0NZ8z3_CP2onAzrNiPwx6PxgQ-_vk7tw9huhfpTA55zQyP5S3X0mz92Ux0yIb2WE-ihsX72udo5t5qr7kxghhNr1sH2szAeJJHmz6gnNQKu5CFePX/s1600/stiff.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggZ9_RUQJ18WM8bPjFjTL6IGzyImT0NZ8z3_CP2onAzrNiPwx6PxgQ-_vk7tw9huhfpTA55zQyP5S3X0mz92Ux0yIb2WE-ihsX72udo5t5qr7kxghhNr1sH2szAeJJHmz6gnNQKu5CFePX/s320/stiff.jpg" /></a></span></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="apple-style-span"><span style="color: #333333;">Pernas afastadas na largura dos ombros e com halteres nas mãos flexionar o tronco até que os halteres cheguem próximos aos pés e volte. Obs.: a coluna deverá estar alinhada e os joelhos um pouco flexionados. </span></span><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif;">( Músculos solicitados:</span> Musculos Espinhais ( lombar) e posteriores da Coxa)<o:p></o:p></span></span></div></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-weight: bold; line-height: 29px;">Extensão de Quadril com caneleira</span></span></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVygxQ2sF6KaVPpB-M5Be4_Xliwsq23Ujd8CTVatxp6D-rGO6ghcCLNWPfWqX1_vOzZdn9aUbi5RIRGDLR_Cy76jBTYiTJm-UtVhkBQsa0vU2OFd1Vo49zmzxh08LSDY7WKoXJN7me-kYy/s1600/extens%C3%A3o+de+quadril+caneleira.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="143" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVygxQ2sF6KaVPpB-M5Be4_Xliwsq23Ujd8CTVatxp6D-rGO6ghcCLNWPfWqX1_vOzZdn9aUbi5RIRGDLR_Cy76jBTYiTJm-UtVhkBQsa0vU2OFd1Vo49zmzxh08LSDY7WKoXJN7me-kYy/s200/extens%C3%A3o+de+quadril+caneleira.jpg" width="200" /></a><span class="apple-style-span"><span style="color: #333333;">Com joelhos e cotovelos apoiados no solo, fazer a extensão do quadril até que a coxa fique alinhada com a coluna e volte para a posição inicial. A perna deverá ficar em um ângulo próximo à 90 graus em relação a coxa.<o:p></o:p></span></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif;">( Músculos solicitados:</span> Posteriores da Coxa e Glúteo Máximo)<o:p></o:p></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-size: 16px; font-weight: bold;">abdução de quadris</span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span style="color: #333333; font-family: Verdana, sans-serif;">De lado, pernas flexionadas, cotovelo apoiado no chão. Eleve a perna de cima até a altura dos quadris e volte. </span><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif;">( Músculos solicitados:</span> Glúteos Médio e Mínimo)</span></span></div></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXEH62snlZQgTjku0QarWed9FArWShsIIGMvJAHvKY1FDK0TbybfB7cCmp2hzj4UsjX-yoHueFGPLX4dKIreTbJtgAXoQVeTRJ6cTRAnSOG1kRer3HbCp_wLZ2cnUhu4t9LHB7ZIx8-sh6/s1600/Abdu%C3%A7%C3%A3o+de+quadril.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="92" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXEH62snlZQgTjku0QarWed9FArWShsIIGMvJAHvKY1FDK0TbybfB7cCmp2hzj4UsjX-yoHueFGPLX4dKIreTbJtgAXoQVeTRJ6cTRAnSOG1kRer3HbCp_wLZ2cnUhu4t9LHB7ZIx8-sh6/s200/Abdu%C3%A7%C3%A3o+de+quadril.jpg" width="200" /></a></span></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><br />
</span></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqGpt0VKWqNDcgIyFSpTZxYDychtXSq1hAzg6EARJwEtgEAvY1WiOEeRkWQEjrvmLQVGh7mgsXXnOTQosyF1u4wEdEAt521KYmJo5VEWCleK6zed0pPWKKCJ_BkcdOjQm0dHfGTAOjh-bn/s1600/musculacaofeminina88_4.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="80" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqGpt0VKWqNDcgIyFSpTZxYDychtXSq1hAzg6EARJwEtgEAvY1WiOEeRkWQEjrvmLQVGh7mgsXXnOTQosyF1u4wEdEAt521KYmJo5VEWCleK6zed0pPWKKCJ_BkcdOjQm0dHfGTAOjh-bn/s200/musculacaofeminina88_4.jpg" width="200" /></a><b><span style="color: #604966; font-family: Verdana, sans-serif; font-size: 12pt;">Elevação de Quadril</span></b><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 13pt;"><br />
<span class="Apple-style-span" style="font-size: medium;">Deitada de barriga para cima, pernas flexionadas, braços estendidos ao lado do corpo. Suba e desça a pelve lentamente, mantendo o abdômen e o glúteo contraídos. Para intensificar o exercício, coloque uma caneleira sobre a pelve.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif;">( Músculos solicitados:</span> Posteriores da Coxa e Glúteo Máximo)<o:p></o:p></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTUjVXFdCDd-SQ-wjKXthLdrmSsicrNqkLdPiC2gYiwWqzfIJ0GTVhun3BAEAYAyMuNLw1axq7QjSYokozNGGIpJKTyRXEQ-x7CQsUhuhs1dvFuEqB6C_wInlEh3Yw5rnCbUYrgneDs3P6/s1600/flex%C3%A3o+plantar.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTUjVXFdCDd-SQ-wjKXthLdrmSsicrNqkLdPiC2gYiwWqzfIJ0GTVhun3BAEAYAyMuNLw1axq7QjSYokozNGGIpJKTyRXEQ-x7CQsUhuhs1dvFuEqB6C_wInlEh3Yw5rnCbUYrgneDs3P6/s200/flex%C3%A3o+plantar.jpg" width="71" /></a><b><span style="color: #604966; font-family: Verdana, sans-serif; font-size: 12pt;">Flexão Plantar Vertical<o:p></o:p></span></b></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span style="color: #333333; font-family: Verdana, sans-serif;">Pernas afastadas na largura dos ombros, costas eretas, abdômen contraído. Apóie as mãos em um bastão ou na parede. Eleve os calcanhares, ficando na ponta dos pés e volte à posição inicial.<o:p></o:p></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif;">( Músculos solicitados:</span> Sóleo e Gastrocnêmio)</span><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 13pt;"><o:p></o:p></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-size: 16px; font-weight: bold;">Remada Curvada Unilateral</span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCmdaVTSnpx6Hf5W9xtQZNFXZDpDDcni0rDiLdQR3BXn7kRFI7YMAKBE7w-MqoRWmLOXaoK-8afuJJPSE6yD31D2O13GDEbhvE6QLsIiww1TOku9hS4tpNloyPjJYENxM3-QBHXxqoK56W/s1600/remada+curvada.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCmdaVTSnpx6Hf5W9xtQZNFXZDpDDcni0rDiLdQR3BXn7kRFI7YMAKBE7w-MqoRWmLOXaoK-8afuJJPSE6yD31D2O13GDEbhvE6QLsIiww1TOku9hS4tpNloyPjJYENxM3-QBHXxqoK56W/s200/remada+curvada.jpg" width="200" /></a><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif;">Em pé, tronco inclinado à frente, um pé em cima de um banco com o braço do mesmo lado apoiado e o outro segurando 1 halter. Flexione esse cotovelo para trás e volte. Ao fim da série troque a perna e repita o exercício com o outro braço.<o:p></o:p></span></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif;">( Músculos solicitados:</span> Latíssimo Dorso, Redondo Maior, Deltoide, Trapézio e Romboide)</span><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 13pt;"><o:p></o:p></span></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFvLG0k2olPeACgXOnCm_WQ9h4UL44WyxNPMLl4nuTddtu1n3MM8E50b1gkDn-2QksRxLMPPPjfOsRGkqPUcQ-tQ-z58ahkszHFWBoHaV5Nu-wy5z34KUB25018l0M6XMyzvcYSlJhs7NG/s1600/abdu%C3%A7%C3%A3o+de+ombros1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFvLG0k2olPeACgXOnCm_WQ9h4UL44WyxNPMLl4nuTddtu1n3MM8E50b1gkDn-2QksRxLMPPPjfOsRGkqPUcQ-tQ-z58ahkszHFWBoHaV5Nu-wy5z34KUB25018l0M6XMyzvcYSlJhs7NG/s200/abdu%C3%A7%C3%A3o+de+ombros1.jpg" width="151" /></a><b><span style="color: #604966; font-family: Verdana, sans-serif; font-size: 12pt;">Abdução de Ombros</span></b><span style="color: #5e5e5e; font-family: Verdana, sans-serif;"><br />
</span><span class="apple-style-span"><b><span style="color: #333333;">E</span></b></span><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif;">m pé, coluna reta, abdome contraído, pernas semiflexionadas e afastadas na largura do quadril, um halter em cada mão, com os braços alinhados aos ombros e os cotovelos semiflexionados, leve os halteres em direção à lateral das coxas. Volte à posição inicial.<o:p></o:p></span></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif;">( Músculos solicitados:</span> Deltóides)</span><span style="color: #522e41; font-family: Verdana, sans-serif; font-size: 22pt;"><o:p></o:p></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFosp8WcUuMZxqxJrQxhJUKZtlIlZt0jqGGeAW3KFgculX7dQi9DVOlovJrqiSz1zQvNKznHfxqlNKdIxMTyeyvALbkJNlLZo3xxMN9Fz17rUhfG9Pra1ZNNSFMTyi4ELmxoL8wU-eA_De/s1600/flex%C3%A3o+de+cotovelos+alternada.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFosp8WcUuMZxqxJrQxhJUKZtlIlZt0jqGGeAW3KFgculX7dQi9DVOlovJrqiSz1zQvNKznHfxqlNKdIxMTyeyvALbkJNlLZo3xxMN9Fz17rUhfG9Pra1ZNNSFMTyi4ELmxoL8wU-eA_De/s200/flex%C3%A3o+de+cotovelos+alternada.jpg" width="78" /></a><b><span style="color: #604966; font-family: Verdana, sans-serif; font-size: 12pt;">Flexão de Cotovelos</span></b><span style="color: #333333; font-family: Verdana, sans-serif; font-size: 13pt;"><br />
<span class="Apple-style-span" style="font-size: medium;">Em pé, pernas afastadas na largura dos quadris, joelhos levemente flexionados, braços estendidos ao lado do corpo segurando um halter em cada mão. Flexione um dos cotovelos, trazendo o peso em direção ao ombro, e volte, flexionando o outro cotovelo.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif;">( Músculos solicitados:</span> Bráquio-radial, Braquial, Bíceps do braço)</span><span style="color: #522e41; font-family: Verdana, sans-serif; font-size: 22pt;"><o:p></o:p></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span style="color: #522e41; font-family: Verdana, sans-serif; font-size: 22pt;"> </span><b><span style="color: #604966; font-family: Verdana, sans-serif; font-size: 12pt;">Abdominal infra</span></b></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7cz02NJr15e4e1dWwl3zTrVnqSwnWOvl0J8ez7Z_aOG6D6qJpMf4Bikh2ukP2JksprJwil3ttmitsrSGovZLQrdefVHl3W1R2J65xFhIj1Hs1LLdiZnTzp32JbmXBtO_2Meo51Ggx0osX/s1600/abdominal_infra.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7cz02NJr15e4e1dWwl3zTrVnqSwnWOvl0J8ez7Z_aOG6D6qJpMf4Bikh2ukP2JksprJwil3ttmitsrSGovZLQrdefVHl3W1R2J65xFhIj1Hs1LLdiZnTzp32JbmXBtO_2Meo51Ggx0osX/s200/abdominal_infra.jpg" width="200" /></a><span class="apple-style-span"><span style="font-family: 'Trebuchet MS', sans-serif;">Deitada, joelhos flexionados sobre o tronco e braços estendidos ao longo do corpo. Leve os joelhos em direção aos ombros retirando a lombar do solo. Concentre a força no abdômen e retorne a posição inicial.</span></span><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif;"> ( Músculos solicitados:</span>Ilipsoas, Tensor da Fáscia Lata, Infra-umbilical e Reto Abdominal)</span><span class="apple-style-span"><span style="font-family: 'Trebuchet MS', sans-serif; font-size: 14pt;"><o:p></o:p></span></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="color: #604966; font-family: Verdana, sans-serif; font-size: 16px; font-weight: bold;">Abdominal Obliquo em decúbito Lateral</span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRjc92DMXB6OLt6WmBgeHcRZnzhDwCT7avPf5BqwtH19huKm_4qNLlW4I6QAvOwI70QM_goAHj0qOVRXVTnlzGffO17AbCDoYZ8iYUKVJQ8i2F6cCVvwXvUOuXcEkEiymxXh074hkdwpms/s1600/Abdominal+obliquo+dec+lateral2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="125" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRjc92DMXB6OLt6WmBgeHcRZnzhDwCT7avPf5BqwtH19huKm_4qNLlW4I6QAvOwI70QM_goAHj0qOVRXVTnlzGffO17AbCDoYZ8iYUKVJQ8i2F6cCVvwXvUOuXcEkEiymxXh074hkdwpms/s200/Abdominal+obliquo+dec+lateral2.jpg" width="200" /></a><span class="apple-style-span"><span style="font-family: 'Trebuchet MS', sans-serif;">Deitada de Lado, pernas flexionadas, mão de cima atrás da cabeça e braço de baixo apoiado ao solo. Flexionar o tronco em direção ao quadril ( cotovelo em direção ao quadril) e retornar a posição inicial.<o:p></o:p></span></span></span></div></div><div align="center" class="MsoNormal" style="line-height: 22pt; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="apple-style-span"><span style="color: #333333; font-family: Verdana, sans-serif;">( Músculos solicitados:</span> Obliquo e Reto Abdominal)</span><span style="font-family: Verdana, sans-serif; font-size: 22pt;"><o:p></o:p></span></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><br />
</span></div><div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-weight: bold; line-height: 29px;">Faça o mesmo alongamento do TREINO A.</span></span></div></div><div style="text-align: center;"><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="line-height: 29px;"><b><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-weight: normal; line-height: normal;"><br />
</span></span></b></span></span></span></div></div></div><div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="line-height: 29px;"><b>Bom Treino!</b></span></span></span></div></div><div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="line-height: 29px;"><b>Abraços, </b></span></span></span></div></div><div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="line-height: 29px;"><b>Professor Fabiano Aguiar</b></span></span></span></div></div></div></div>* Fabiano Aguiarhttp://www.blogger.com/profile/06095555249619292622noreply@blogger.com0